Tuesday, September 26th 2017
ANNOUNCEMENTS
Sep 15
Normal Schedule for Columbus Day
All classes will proceed as usual on Monday, October 9th for Columbus Day!
Aug 29
Summer Fridays End After Labor Day
Please note that our Summer Friday evening schedule will end on Labor Day. Beginning Friday, September 8th we will return to our normal 5:30pm, 6:30pm, and 7:30pm Level 2 class...
UPCOMING EVENTS
Sep 30
The 2017 NYC Subway Series Event 2 at CrossFit Queens
The second event of this year’s NYC Subway Series will go down at CrossFit Queens on Saturday September 30th at high noon! For this year’s series athletes will compete in...
Sep 30
BBC Snatch Series: The Third Pull
On Saturday September 30th, spend two glorious hours (2-4pm) with Head Coach Blanco working on the most mysterious and elusive part of your snatch: THE THIRD PULL. The third pull...
Oct 06
Free Fitness Fridays: Virtuosity Open House
On Friday, October 6th, 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
Skill
Deadlift
Strength
5x3 Deadlift
Conditioning
Tabata Abz
8 Rounds For Reps:
0:20 Tuck-Ups
0:10 Rest
0:20 Russian Twists, 4#
0:10 Rest
CROSSFIT LEVEL 2
Strength
Muscle-Ups
4 x 3-10, rest 1-2 minutes before A2
Pistols (Weighted)
4 x 10-20, rest 2-3 minutes before A1
CROSSFIT LEVEL 3
Skill
EMOM for 18 Minutes:
Minute 1: 3-8 Strict Toes-to-Bar
Minute 2: 10-20m Handstand Walk
Minute 3: 5 Deadlifts, 75-80%
