Beginners Class
The next free Beginners Class will be Tuesday at 7pm. Come by to see what Justin and Jack Bauer have in store for you!

Today's Workout
As today is a rest day on the main site. We will brew up something ourselves. Probably involving those exercises that we do the least.

Congratulations
Welcome back to Erica, Jeff, Tom and Juan from Virginia Beach and congratulations on becoming certified Crossfit Instructors!

See if you can spot Jeff...

We won't be doing Lynne at the BBB today -- come on down to see what Sam cooks up instead.

We have a free beginner's class at 1pm -- stop by and give us a try!

Update (from bad Sam)
Today's beginners class did a modified Annie:

100 Single Unders, 30 Sit Ups
80 Single Unders, 25 Sit Ups
60 Single Unders, 20 Sit Ups
40 Single Unders, 10 Sit Ups

For all the photos of this weekends Beginners Classes, see our flickr page here

Ayla and Jenny cranking out the sit ups

Workout

Saturday 080628

For time:
45 Double-unders
135 pound Squat clean, 45 reps
45 Ring Dips
45 Double-unders

Weekend Beginners Classes

Stop by 817 Metropolitan for a beginners class this weekend!

Saturday 1pm
Sunday 1pm

Remember, it doesn't matter what level you're at -- we'll scale the workout so it works for you. We're here to help you get a great workout and start getting stronger!

Beginners Class

Our next Free Beginners Class will be tomorrow (Saturday). Bring your friends!

Workout

3 rounds for time of:
Run 800 meters
1.5 pood Kettlebell swing, 21 reps
95 pound Thruster, 21 reps
21 Pull-ups

News

Erica, Jeff, Juan and Tom are down in Virginia Beach for the cert this weekend. Kick some butt guys!

Hardcore Door

More stencilling work by Good Sam and Moon

Beginners Class
Tonight we have an open beginners class at 7pm.
Our location is 817 Metropolitan Avenue in Williamsburg (near the Graham stop on the L)

Open Gym
We also have an open gym from 6pm to 8pm to any full members of Crossfit NYC (Manhattan and Brooklyn locations).

As today is a rest day, some sort of workout will be invented, probably involving wallball and box jumps.

Rest Day Discussion
Our parent site will be posting up an update on the latest news and events surrounding CrossfitNYC. Check it out here

Erica shows us her pistol

Latest News
Moon and Kurt got up on the roof and managed to remove the old signage. (see here).

Court also brought us our first Medicine Ball, lots of workouts involving wallball coming up..

Also please note that our flickr page is here. Please keep checking back for photos of workouts, classes and other new developments..

"Fight Gone Bad!"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

Given that we currently don't have sufficient equipment to do Fight Gone Bad properly. The chances are we will invent a punishing substitute, probably involving Kettlebells instead of rowing.

The Tuesday beginner class gets a first taste of the delicious burpee..

Tuesday 080624

Snatch 1-1-1-1-1-1-1 reps

Monday 080623

Run 5k.

The Brooklyn team spent another highly productive day improving the Brooklyn Black Box.

Jeff and Sam constructed two 20" pylo boxes that they are fairly certain will withstand at least a few box jumps. Jeff mopped the tiles, which judging by the color of the water in the mop bucket was an extremely worthwhile task.

Moon threw another coat of paint on the garage doors, and took on the complex task of stenciling "Crossfit Brooklyn" across the top of the left door. Coming soon: replacement numbers and the URL stenciled onto the front door.

Welcome to the Williamsburg branch of CrossFit NYC.