Wednesday, September 20th 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
Hang Power Clean Air Squat
Strength
7x2 Hang Power Clean
Seated Box Jump 7x2
Conditioning
"Lucky 7s"
AMRAP in 7 Minutes:
7 Hang Power Cleans
7 Burpees
CROSSFIT LEVEL 2
Conditioning
For Time:
63 Double-Unders
21 Overhead Squats, 135/95#
7 Muscle-Ups
45 Double-Unders
15 Overhead Squats
5 Muscle-Ups
27 Double-Unders
9 Overhead Squat
3 Muscle-Ups
CROSSFIT LEVEL 3
Strength
EMOM for 15 Minutes, 1 Rep @ 65%+ Power Clean + Push Jerk
Conditioning
AMRAP in 6 Minutes:
3 Lateral Burpees-Over-Bar
3 Front Squats, 95/65
6 Lateral Burpees-Over-Bar
6 Front Squats, 95/65
9 Lateral Burpees-Over-Bar
9 Front Squats, 95/65... etc.
Rest 4 Minutes before B.
AMRAP in 6 Minutes:
3 Power Snatch, 95/65
30 Double-Unders
6 Power Snatch, 95/65
30 Double-Unders
9 Power Snatch, 95/65
30 Double-Unders... etc.
