Wednesday, December 11, 2013

Posted on: December 10th, 2013 by Vadim


Every 2 min for 5 rounds:
A. Jerk 5 reps
5 rounds for time:
12 deadlifts, moderate
60 sec FLR
12 burpee box jumps, 30"/24"


CrossFit LIC coaching team and the Winner team. "Let's win together"!

Tuesday, December 10, 2013

Posted on: December 9th, 2013 by Vadim


Note: there is no Gymnastics class this week. Sorry for the inconvenience.


Every 4 min for 4 rounds:
A. Back squat @30X0; 3.3.3; rest 20 sec btw clusters of 3
EMOM for 10 min
odd - 5 standing two-arm row
even - 8 toes to bar
EMOM for 10 min
odd - 12 sit-ups
even - 9 burpees


Want to know how to pick up the best girls? Come over to CrossFit LIC!
Screen Shot 2013-12-08 at 8.38.56 PM

Monday, December 9, 2013

Posted on: December 9th, 2013 by Vadim


Every min for 8 rounds:
A1. Segmented clean grip deadlift x2
A2. Hang power clean
For time:
5-10-15-20-15-10-5 unbroken kb swings, 32/24kg
3 rounds for time:
4 wall walks
50 double unders
10 ring pushups


Sunday was another Easy Day at the box.
Dmitry Klokov power snatching 365# in training session.
photo courtesy of


Sunday, December 8, 2013

Posted on: December 7th, 2013 by Vadim


There are no classes today due to us hosting the weightlifting seminar. Sorry for the inconvenience.



Saturday, December 7, 2013

Posted on: December 7th, 2013 by Vadim


Reminder: There will be no classes this Sunday due to us hosting the weightlifting seminar.


A. Power snatch - build to a 3RM completed within 25 sec
3 rounds for time:
25 kb swings
400m run


Ed is on the team to do Frostbite! Are you? The list of "freelancers" looking for teammates is on the frontdesk whiteboard.

Friday, December 6, 2013

Posted on: December 6th, 2013 by Vadim


Reminder: There will be no classes this coming Sunday due to us hosting the weightlifting seminar with Klokov, Polovnikov and Ilyin.


Every 2 min for 5 rounds:
A. Hang Squat Snatch x2 + Overhead Squat x3
4 sets:
1 min amrap strict pull-ups
rest 1 min
1 min amrap thrusters 75#/45#
rest 1 min
1 min amrap row meters
rest 3 min



Thursday, December 5, 2013

Posted on: December 4th, 2013 by Vadim


Fяostbite 2014 is around the corner! And it's a team event this year. Register using the below link as a team, individual competitor looking for a team or a volunteer:


Every min for 12 rounds:
A. Power Clean + Push Press x 2
10 rounds for time:
5 hang power cleans
5 hspu
30 double unders


Wednesday, December 4, 2013

Posted on: December 3rd, 2013 by Vadim 1 Comment


Fяostbite 2014 is coming! We invite CrossFitters of all skill levels and abilities to participate in our forth yearly Fяostbite competition in Long Island City, NY on Saturday February 22nd, 2014. Throughout the course of the day, competitors will be subjected to a series of challenging events, frigid temperatures and other unknown conditions. It will be a true testament of fitness and mental willpower. And just like the last year, we will defrost you at the box for the last event, the awards ceremony and the afterparty! If you don't have a team, we can pair you up! Just register as an individual and we will do the rest! Register here: We are also looking for volunteers to help make this event one awesome experience for the competitors and spectators. Please register on the Garage Games site (link above) if you are available.


Upcoming weekend schedule change: there will be no classes on Sunday due to us hosting the weightlifting seminar with the Russian team!


Check for the rowing training and updates on our rowing blog.


Every 5 min for 4 rounds:
A1. DB OH walking lunges; 10 steps alternating arms per set
A2. db torso row @21X0; 4-6 reps
3 rounds for time:
12 wall balls
10 burpees
rest 4 min


What is Ben up to? Caption contest. Post to comments!

Tuesday, December 3, 2013

Posted on: December 3rd, 2013 by Vadim


Every 3 min for 2 rounds:
A1. Good morning @3211; 6-9 reps
A2. db bench press @31X1; 10-14 reps
4 sets:
20 box jumps 24"/20"
15 deadlifts 115#/85#
75 sec plank hold
rest 2 min


Monday, December 2, 2013

Posted on: December 2nd, 2013 by Vadim


Announcement: We are making the way to get started at CFLIC easier. Instead of Foundations, new folks will be able to jump straight into Beginners or All Levels classes. So, bring your friends and family in! You can sign them up for a membership here.


All our CrossFit classes are now split into: Beginners, All Levels, Intermediate/Advanced:

  • Beginners classes will spend more time on foundational movements, proper mechanics and building up consistency. If you're an intermediate/advanced athlete taking Beginners class because it better fits your schedule, understand that coaches might be spending more time with the beginners in these classes.
  • All Levels classes are designed to be accessible to athletes of all levels.
  • Intermediate/Advanced classes are for those who can safely and effectively scale and perform most common movements we do in classes.

Check our updated schedule here.


Every 4 min for 3 rounds:
A. Back squat @30X0; 4.4.4; rest 20 sec between clusters of 4
Every 2 min for 4 rounds:
B. Weighted supinated chin-up @21X2; 3-5 reps
EMOM for 10 min
odd - 12 wall balls
even - 8 burpees
p1 - 30 sec row max effort
p2-p5 - rests
partners rotate through 4 times


Becky, always with the smile!