Stop by on Saturday, June 24th at noon for our annual “Pride” WOD to celebrate NYC Pride! All proceeds will benefit The Rainbow Railroad. Level 1 members and visiting CrossFitters...
2017 Jacinto Storm!
We’ll be celebrating July 4th with a traditional “Jacinto Storm”. For those of you who don’t know, Jacinto is an NYC CrossFit legend — the fittest 77-year-old around! He turns...
First Fridays: Virtuosity Open House
On Friday, July 7th, we’re once again throwing open our doors: our classes all day long will be FREE to anyone who wants to come try out a workout –...
WORKOUTS OF THE DAY
CROSSFIT LEVEL 1
3 Rounds for Time:
10 Kettlebell Swings
15 Kettlebell Swings
5 Pull-Ups / Ring Rows
20 Kettlebell Swings
10 Reverse Lunges, alternating legs
CROSSFIT LEVEL 2
5x5 from the ground Axle Press
3xAMRAP @ 50% of A Axle Press
21-15-9 Reps for Time:
American Kettlebell Swings, 24/16kg
CROSSFIT LEVEL 3
EMOM for 20 Minutes:
Minute 1 - 10m Prowler Push
Minute 2 - 10m Double Kettlebell Front Rack Carry
Start at moderately challenging load and add a little each minute.
Aim to go as fast as possible on each minute.This should get very challenging by latest 6 minutes into EMOM.