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Thursday 2016.05.05

Workout of the Day

Level 1
Ring Row

3 Rounds for Quality:
1 Chin Over Bar Hold
1 Eccentric Pull-Up
1 Bottom of Bar Hold

AMRAP in 10 Minutes:
10 Ring Rows
10 Tuck Crunches
200m Run

Level 2
Weighted Step-ups (5x5)
Superset Harop Curls (5x5)

AMRAP in 10 Minutes:
EMOM 5 Burpees


James Is Going To Regionals!

Our very own James Kozlakowski has qualified for the CrossFit Games East Regional, taking place May 27-29th in Albany, NY! Only the top 20 male athletes in the East Region qualify for Regionals — this is an amazing accomplishment!!

Announcing The Winner!

We’re pleased to announce the winner of our New Year’s Whole30 Rx+ Challenge: Stephen M.! The Rx+ folks stuck with the Whole30 for NINETY DAYS, an amazing accomplishment!!

Thursday April 28th: 2016 Beach Season Whole30 Challenge

It’s almost summer… it must be time for another Whole30 challenge! We’re tossing the sugar, grains, and alcohol and getting in a good long stretch of clean livin’ — join us!

Saturday May 15: Virtuosity Hiking Club!

Join us every month all summer to get out of the city for some fresh air and exercise in the great outdoors!


Making the Impossible Possible

Here's a great blog post from the archive. Coach Elasti wrote this a couple years ago, but it's always relevant, especially at this time of year!

Originally published January 2013.


When I started CrossFit four years ago, I never thought I would be where I am today athletically, professionally, and personally. In the beginning, just showing up and getting through the workout was all I could manage. Eventually, I got comfortable and ambitious enough to set some real concrete goals.

My first CrossFit goals were: Get a pull-up (at 36 I had NEVER been able to do this!) and deadlift 200lbs (what?!).

In order to achieve these seemingly impossible (at the time) tasks, I would need a plan. Being part of a community and having access to coaching helped, but I would also have to practice, show-up, and track my progress. What I couldn’t imagine then was how pursuing these goals would turn me into the CrossFitter I am today.