Strength A1. Push Ups 3 sets of 2-3 reps shy of failure (improve by 1-3 total reps last week) A2. Strict Pull Ups 3 sets of 2-3 reps shy of failure (improve by 1-3 total reps last week) Conditioning For… instagram.com/p/B8KOrLaHu5c/…

“Hot Water” 32 minute Partner AMRAP: 32 American Kettlebell Swings (24/16)(Rx+ Kettlebell Snatch) 32 Kettlebell Push Press 32 Air Squats 32 Box Jumps (24/16) *Every 4 minutes athletes do 16 High Five sit ups. Note:… instagram.com/p/B8MuhoPnX5f/…

Strength A1. Pistol, 4 sets of practice A2. Bar Muscle Up or Chest to Bar Practice Conditioning 16 minute AMRAP: 4 Chest to Bar Pull Ups (Rx+ 2 Bar Muscle Up) 8 Dumbbell Hang Squat Cleans (50/35) 12 Dumbbell Box… instagram.com/p/B8TygklAOKT/…

Strength Back Squat: Build to a 10 Rep Max Conditioning 5 rounds for time: 10 Dumbbell Ground to Shoulder (50/35) 50 Double Unders @ CrossFit NYC instagram.com/p/B8XP7iCAwrX/…

“Bad Trouble” 6 rounds of 3 minute AMRAP: (Buy In: 10 Toes to Bar) 40/35 Calorie Row 40 Box Jumps with step down (24/20) 20/side Kettlebell Push Press (24/16) Rest 3 Minutes Note: Pick up where you left off each… instagram.com/p/B8enNTfHiOj/…

Strength Deadlift: Build to a 3 Rep Max Conditioning 15 minute alternating EMOM: M1: ME Single Arm Overhead Reverse Lunges (50/35) M2: ME Alternating Single Leg V-Ups M3: ME Box Jump Overs (24/20) M4: ME Assault… instagram.com/p/B8jRvceAQHA/…

Strength A1. Chest to Wall Handstand Hold, 3 sets of 10 seconds shy of failure A2. Hanging L-sit, 3 sets of 10 seconds shy of failure A3. Kettlebell Pike Overs 3×8-10/side Conditioning 21-15-9 reps for… instagram.com/p/B8mvoaxn5aS/…

CFNYC Programming: Winter into Spring Training Cycle Dates: Sunday 2/16 – Saturday 3/28/20 (6 weeks) We spent the last 6 weeks diving deep into some of the fundamentals of CrossFit and we are very happy with the… instagram.com/p/B8uSCVdHvwI/…

Strength A. 20 minute EMOM: M1 – M5: Clean Pull + Hang Muscle Clean + Push Press M6 – M10: Clean Pull + Hang Power Clean + Push Jerk M11 – M15: Clean Pull + Hang Squat Clean + Push Jerk M16 – M20: Clean and Push… instagram.com/p/B8zfDmaHJP4/…

Strength Deadlift 5×5, across (2.5 – 5 lbs heavier than last week) Partner Conditioning 12 minute AMRAP: 5 Hang Power Cleans (95/65) 5 Burpee Box Jump Overs (24/20) @ CrossFit NYC instagram.com/p/B87HUAFn27-/…

Congratulations to 28th st members, Jennifer and Daniel, who were engaged last weekend! You may have seen them practicing acrobatics before or after class. Fellow CFNYC member, Craig B, captured this special moment… instagram.com/p/B9CWWptnkeS/…

Strength Back Squat 6×3, building Conditioning 12 minute AMRAP: 60/50 Calorie Row 30 Deadlifts (185/135) 60 Wall Balls (20/14) @ CrossFit NYC instagram.com/p/B9HksPpnCJ-/…

Strength Deadlift 5×5, across (2.5 – 5 lbs heavier than prior week) Conditioning 2 rounds for time 25 Box Jump Overs (24/20) 25 Hang Power Cleans (115/75) @ CrossFit NYC instagram.com/p/B9NOgydnj93/…

This Sunday!💦🏳️‍🌈 OUT-FIT Manhattan is this Sunday. The All Level Workout is an event for lgbtq+ athletes and allies. Head over to our blog to learn more and get signed up!… instagram.com/p/B9UNPlFH91g/…

Strength Back Squat 5-5-3-3-2-2, building Conditioning Complete 2 rounds of 4 minute AMRAP: 750/600 m Row Wall Balls with Remaining Time (20/14) Rest 4 minutes @ CrossFit NYC instagram.com/p/B9ZcTwonYsQ/…

Strength Deadlift 5×5, across (2.5-5 lbs heavier than prior week) Conditioning Complete 3 rounds of 2:30 minute AMRAP: 15/12 Calorie Row 12 Toes to Bar AMRAP Alternating Hang Dumbbell Snatch with Remaining Time… instagram.com/p/B9eovvwHVf2/…

“Warping 2.0” 35 minute partner AMRAP: 80 Med Ball Cleans (20/14) 60 Med Ball Step Ups (30/side) 80 Kettlebell Push Press (40/side, 24/16) 60 Burpee Box Jumps (24/20) @ CrossFit NYC instagram.com/p/B9mcii4nYWj/…

Strength Deadlift 5×5, across (aim to load 2.5 – 5 lbs heavier than last week across all sets) Conditioning Complete 4 rounds of 90 second AMRAP: 5 Strict Pull Ups (Rx+ 3 Bar Muscle Ups) 7 Hang Power Cleans… instagram.com/p/B9wioyaHOVN/…