What is CrossFit?

CrossFit is the principal strength and conditioning program for many police academies and tactical operations teams, military special operations units, champion martial artists, and hundreds of other elite and professional athletes worldwide.  Our program delivers a fitness that is, by design, broad, general, and inclusive. Our specialty is not specializing.

The CrossFit program is designed for universal scalability making it the perfect application for any committed individual regardless of experience. We’ve used our same routines for elderly individuals with heart disease and cage fighters one month out from televised bouts. We scale load and intensity; we don’t change programs.  The needs of elite athletes and our grandparents differ by degree, not kind.


Why Empire State Crossfit?

  • We believe in Evidence based fitness and setting goals that are attainable and measurable.
  • We eat, sleep, and breathe CrossFit, this is what we do and have been doing for almost a decade.
  • You get all benefits of individual training in a group atmosphere, where you will be supported by other coaches & individuals who are working just as hard and you
  • All ages are welcome & we have ranging from 16-60
  • Its a community atmosphere and through all the hard work a special bond is developed.
  • We believe that intelligent programming is needed to help you achieve your goals
  • You will never be just another number, your progress and well being will always be the most important factor.




Approaching my late forties, I walked into ESCF curious to find a way to get into—and stay in—shape. I had never considered myself an athlete. But I was feeling the effects of middle age. I was attracted by CrossFit’s emphasis on constantly varied functional fitness—really just a mixture of old-fashioned…

- Marion Manakers -

Briana Gongloff - Mid Atlantic Regional Individual Competitor  Coach Dan is an amazing coach! He has helped me to become the athlete that I am today and for that, I am forever thankful. He understands that there isn’t a “one size fits all” approach to fitness. He has the gift…

- Briana Gongloff -

Training at Empire State Crossfit has really helped shape me as an athlete in a lot of ways. I’ve been a competitive rower for 15 years, so I was already an athlete coming into ESCF, but I have gained so much through the training, coaching, and community here. First of…

- Megan Carmody -

Well organized, great atmosphere, great competition. I was at 4 and 5 looking forward to 6

- Erik Siller -

I joined Empire State CrossFit in March 2014 and the experience has exceeded my expectations. Incredible people, supportive and encouraging staff/coaches, scalable approach for all fitness levels, and hands down the best and most challenging workouts I have ever done are just a few reasons why this place has earned…

- Kara Douglas -

We started at this Crossfit box when it was in its old, smaller location in March 2012 and were hooked right away! The coaches are fantastic and the sense of community is strong both in and outside of the box. Something for every level as WODs are skillfully scaled to meet each…

- Alexandra Cristina -