Wednesday 7/24 (36 minutes) 90sec “On” 30 sec “Off” x 3 Rounds Saturday 7/27 (Time Cap: 55mins) 2 Rounds for time: Additional Rx+ Note: Up the volume of the 37’s to 50’s if you think you can get it all done in 60 minutes.

Week # 1 of 6 Monday 7/22/2024 Strength EMOM for 15 M1 – M5: Strict Press, building M6 – M10: Push Press, building M11 – M15: Push Jerk, building Conditioning For Time 30 Power Cleans (115/75, Rx+ 155/105) 90 Double Unders 30 Burpees Tuesday 7/23/2024

I want to take this post to honor a member of this gym whom I have had the pleasure of coaching for eight years, Sharon Lee, who is moving to California at the end of this month. I remember the first time I had Sharon

Wednesday, July 17: A. 12’ AMRAP of: 25m Sled Pull 25 Wall Balls 25 Ski Calories B. 12’ AMRAP of: 25 Row Calories 25m Burpee Broad Jump 25m One Arm Overhead Walking Lunges C. 12’ AMRAP of: 25 Echo Bike Calories 25 One Arm Russian

Interim Week #1 of 1 Monday 7/15/2024 Strength Every 2:30 for 7 Rounds 5-8 Handstand Push Ups (Rx+ Strict) 1 Squat Clean + 1 Hang Squat Clean, building Conditioning 5 Rounds 2:00 AMRAP 10 Burpee Toes to Bar 10 Wall Balls (20/14) Double Unders with

How do you determine the right amount of volume for a particular day/week/cycle of programming? E.g., what’s the reasoning behind your programming schemes for your Oly classes? In general, I would imagine the aim with most programming is to find the “minimum effective dose” to

Week # 7 of 7 Monday 7/8/2024 Strength Front Squat Find a 3 Rep Max Conditioning 6 Rounds 3 Burpee Box Jump Overs 5 Hang Clusters (95/65, 115/75) 7 Toes to Bar (Rx+ 3 Bar Muscle Ups) Rest 30 seconds b/w rounds Tuesday 7/9/2024 Strength

CrossFit NYC is an all coaching facility. Other than during specifically designated Open Gym times, we run classes. Unlike most group fitness classes, CrossFit NYC classes are run by coaches whose jobs include correcting members during the workout. To make sure you get the most

Week # 6 of 7 Monday 7/1/2024 Strength A1. Front Squat, 5 sets of 3, across A2. Broad Jump, 5 sets of 3 Conditioning 5 Rounds 1:30 AMRAP 5 Squat Clean and Jerks (115/75, Rx+ 155/105) Bar Facing Burpees Over Bar with remaining time 1

Dominique: How long can/should one rest between *reps*? I was doing back squats today (sets of 8), and by rep 5 or so, I had to rest with the bar on my back rack for some time to catch my breath. I think I need

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