Note:  This Saturday we are doing the 10am workout at the Gantry Plaza Park, followed by an open “Work on Your Goat” 11am session at the box. 

Skill: Rope Climb
WOD: “Michael”
3 rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

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Mike is learning to fly… ops.. I meant.. Mike is learning the Burpees

Skills: Front Squat, Thruster

WOD: Front Squat 5-5-5-5-5

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Watch the Video: Dr. Barry Sears CrossFit Presentation, Part 6: Zone Performance … [wmv] [mov]

J.P. and Donna, floating in the air

Skills: Snatch Progressions

WOD:
3 rounds for time of:
15 KB Swings
40ft Walking Lunges
15 Burpees
40ft Walking Lunges

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Mark Your Calendars: Next Saturday we are doing the workout at the Gantry Plaza park, right by the water! It’s free to anyone, so bring your family, friends… and “frenemies” .. More details to follow.

Sam, Rupa and Jess practicing Kettlebell Swing

Emanuele resting between rounds.

Skills: Medicine Ball Clean and Hang Power Clean

WOD:
21-15-9
Hang Power Clean
Knees to Elbows

Reminder: After the 10am session we are heading over to Brooklyn Barbell Club to cheer our fellow CrossFitters in the FGB workout, and hang around after for the party.

Mark Your Calendars: Next Saturday we are doing the workout at the Gantry Plaza park, right by the water! It’s free to anyone, so bring your family, friends… and “enemies” .. More details to follow.

Al practicing Medicine Ball Clean

Skill: Back Squat
WOD: Back squat 3-3-3-3-3 reps

Note: This Saturday, September 26th our friends Keith and Sam of CrossFit Virtuosity are hosting their Fight Gone Bad IV and  then having a grand opening party of the Brooklyn Barbell Club. After the 10am training session we are going to head over to Williamsburg to support them in the fight, and have some fun after.  It’s a short subway ride away, so please join us if you have time.

Reminder: Tonight’s 8pm class is canceled.

In the middle of the FGB4 rush.
Photo courtesy of Dan Reshef. For more pictures click here.

Awesome job with the Fight Gone Bad yesterday night! 36 Athletes and about as many spectators!  Scoresheet is published here.

Thursdays are Rest Days for those following our full week cycle. For the rest of you… here is what’s on the plate today:

Skill: Work on L-Sits
WOD: 4 rounds for time:
Run 400 meters
Rest exactly 2 minutes

This is how our girls pick up guys in Long Island City…

Fight Gone Bad IV. Today is the Day!

We are excited to join forces with our neighbor CrossFit Queens and take on the Fight Gone Bad workout for an amazing cause! We have about 40 athletes participating and have raised almost $3,000. Proceeds benefit the Prostate Cancer Foundation & The Wounded Warrior Project. It’s going to be a lot of fun and a great opportunity to workout with the fellow CrossFitters.

Please try to arrive as early as possible. Doors open at 6pm for registration, warm up and schedule of events for the evening. The 1st heat will begin at 7pm.

The Rules for Fight Gone Bad

In this workout you spend one minute at each of five stations, resulting in a a five-minute round after which a one-minute break is allowed before repeating. This event calls for three rounds. The clock does not reset or stop between exercises. On call of ‘rotate,’ the athletes must move to the next station immediately. One point is given for each rep, except on the rower, where each calorie is one point. The stations are:

1. Wall-ball, 10 ft target (Reps)
2. Sumo deadlift high-pull (Reps)
3. Box jump (Reps)
4. Push-press (Reps)
5. Row (Calories)

Skill: Deadlift
WOD: AMRAP in 20 minutes of:
Run 400 meters
Deadlift 155#, 21 reps

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Quote of the Day: “…. strive to blur distinction between “cardio” and strength training. Nature has no regard for this distinction.” – CrossFit Founder Greg Glassman

Linda shows us how it’s done. Which lift is this? Is this really a Deadlift?

Test: Max Double-Unders in 1 min
Skill: KB Snatch
WOD: “J.T.”
21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups

Carlos and Al working the handstand push-ups