Friday, December 22: 6:00 AM and 6:30 PM cancelled Saturday, December 23: Normal Schedule Sunday, December 24: Both locations closed Monday, December 25: Both locations closed
Week # 6 of 6 Monday 12/4/2023 Strength Hang Squat Snatch + 1 Overhead Squat 10 sets, building Conditioning 12 minute AMRAP 12 Alternating Hang Dumbbell Snatch (50/35, Rx+ Hang Squat Snatch) 12 Push Up (Rx+ Ring Dip) 12 Box Jump Overs (24/20) Tuesday 12/5/2023
On Saturday, December 9th, the WOD at 50 West 28th Street will be: The Black Box Hyrox Benchmark We will be starting 4 people every 15 minutes and are allocating the following time slots exclusively to our Flatiron members: Members will be able to register
Week # 5 of 6 Monday 11/27/2023 Strength Hang Squat Snatch 10 sets of 2, across Conditioning EMOM for 15 M1: 3 Overhead Squats (135/95, Rx+ 155/105, Hang Squat Snatch) M2: 10-12 Handstand Push Ups (Rx+ Strict) M3: 30-50 Double Unders Tuesday 11/28/2023 Strength Deadlift
When: Tuesday and Thursdays at 6:30 PM (starts December 5) Coach: Jim McDade Location: 50 West 28th Street About: Semi-Private Training (4 max) geared towards those who have completed “First Month” or “On Ramp” private training. More Details: Email [email protected]
CrossFit NYC will begin offering semi-private training (4 person max) with your favorite coaches. These semi-private training classes can be purchased using a 5-Pack ($299) that will be good for one year and will not otherwise require an active CrossFit membership. As they are created,
Week # 4 of 6 Monday 11/20/2023 Strength Hang Squat Snatch 10 sets of 2, building Conditioning 4 Rounds For Time 12 Overhead Squats (95/65, Rx+ Hang Squat Snatches) 12 Lateral Burpees Over Bar 36 Double Unders Tuesday 11/21/2023 Strength Deadlift 10 sets of 3,
Wednesday, November 22: 7:15 AM, 8:30 AM, 9:45 AM, 1:30 PM, 2:45 PM, 4:00 PM Thursday, November 23: 8:30 AM, 9:45 AM,11:00 AM Friday, November 24: 8:30 AM, 9:45 AM, 12:15 AM, 1:30 PM Saturday, November 25: Normal Schedule Sunday, November 26: Closed
Week # 3 of 6 Monday 11/13/2023 Strength Overhead Squat 10 sets of 2 (32X1), across Conditioning 4 Rounds 2 minute AMRAP 6 Toes to Bar (Rx+ 3 Bar Muscle Ups) 9 Burpee Box Jump Overs (24/20, Rx+ 30/24) Thrusters w/ remaining time (75/55, Rx+
For Friday, November 10 2023 (Federal Holiday: Veterans Day):
