MONDAY: A) 7 Sets: 1 Snatch Balance + 1 Hang Squat Snatch -rest 60 sec b/w- B) AMRAP 12: 4 OHS (115/75) 8 DB Renegade Row (4/arm, AHAP) 12 Abmat situps TUESDAY: A) For max weight/distance: 2.5 min Farmer Carry B) 5x: 3 Deadlifts (Use 80-85% of 3RM from 4/24) 30 Double Unders C) Banded [...]

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MONDAY: A) 5 Sets: 1 Hi-Bar Squat + 2 Snatch Balance -rest 1.5-2 min b/w- B) AMRAP 8: 3 Box Jumps (*Height dependent) 10 Double-Wallball (24/20) C) Seated Wall Angels: 4×45 sec, 2-count up/2-count down TUESDAY: A) 5x: 5 Hang Power Cleans (AHAP) 400/300 M Row *Rest 2.5 min WEDNESDAY: Tabata Lateral Squats -rest 1 [...]

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I wrote this piece 1-year ago to the day. It needs updating, but today it will not happen . Obviously to all dates, add another year. On to year 3. Enjoy – Greg “… ’til they’re either dead or broken.” That pretty much sums up my answer if anyone ever wants to know how long [...]

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MONDAY: A.) 4X3 Snatch Push Press B.) 4X6 Overhead Squats (1-count pause at the bottom) -Rest 90-120 seconds- *5 Burpee penalty for every rep missed* C.) 21-18-15-12-9 Wallballs (20/14) Abmat Situps TUESDAY: A.) 5X: 3 Deadlifts (Progress to AHAP) 15 KB Swings (55/35) -Rest 2min- WEDNESDAY: Row 500m -Rest 90 sec.- 50 Double Unders or [...]

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Mayday, mayday…we have a challenge approaching us! Starting May 1st(May Day if you will) 50 days of burpees will grace us with their presence. The format will be just the same as it was for the push-up challenge that we had. For those of you not familiar with that, here is the rundown: There will [...]

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MONDAY: A.) 5X: 1 Snatch Push Press 3 Overhead Squats -Rest 90 sec- B.) 15min AMRAP: 100′ Overhead Walking Lunges (45/25) 20 DB Renegade Rows (AHAP) 20 Abmat Situps TUESDAY: A.) 4X: 10 Hang Power Cleans (115/75) 12 Burpees 10 Deadlifts (115/75) – 2min Rest- B.) Medball Hamstring Curls: 3X30sec. each leg WEDNESDAY: “Filthy 50″ [...]

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MONDAY: A.) 5X: 3 Low-Hang Snatch Pulls AHAP *Rest 1 min* B.) 8min AMRAP: 3-Position Muscle Snatch 10 Burpees C.) Partner Hamstring Drops 3X40 sec. TUESDAY: A.) 4X: 11 KB Goblet Squats (55/35) 30 Double Unders 11 KB Swings (55/35) *Rest 2min* WEDNESDAY: A.) 4X: 60′ Sled Drags *Add weight from last week* B.) “Messin [...]

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I love business. It is the one passion that I will never master; constantly evolving and presenting new challenges, opportunities, successes, failures, wins and losses, for me business is a game of games. A game with many variables, players, and even the chance for everyone to win! If business was basketball, I am at best [...]

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Today is almost over – just ended actually. Tomorrow will be over in 24 hours – it is Today now. The entire month of April will be over in less then 500 hours. Summer will be over in less then 4000 hours. What? Summer? 4000 hours? 4000 hours is a bunch right? Or is it? [...]

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Great article everyone should read no matter what stage of CrossFit you are in beginner or advanced. This was published on the main site last week by CrossFit NYC and I wanted to share it with all of our members. Read and please leave a comment on what parts of this article are about you [...]

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