Empire State CrossFit

Archive for January, 2018

February 1

Black Jack

20 k.b. swings 70/53lb

1 push-up

19 k.b. swings 70/53lbs

2 push-up

all the way down to

1 k.b. swing

20 push-up

ESCF Parking

January 30

Find a 1 rep max push press

4rds for time

25 push push press 75/55

50 double unders

Cash out-hollow rocks

ESCF Parking


January 30

3×3 front squats around 80%

12 min. amrap (advanced athletes try this one omem)

3 burpees

6 deadlifts 225/155

9 wallballs 20/14

January 29

I want to give a heartfelt thank you to every member of the Empire State community. There is no community like this around and it’s truly a special thing to be a part of.  Every one of you has played a major roll in the success of Empire State Crossfit.

I need to give an extra special thanks to a few people when it comes to this move. First of all, Sush. This man literally worked full time trying to find us a new space, set up 35-40 appointments for different warehouse viewings, countless emails, negotiations and hours spent responding to the point where I wondered myself, how can this guy care so much. There’s no way this new gym would have been possible without him. Also, Ernesto, AKA Bossman. Three days before we were supposed to move into the gym I told him I needed the floors leveled and the rig in by Monday, along with the ceilings painted and everything perfect for my clients.  He put his whole crew to work for me in minutes and got it done. Even though he bossed me around too much, I am so grateful! A special shout out to Uncle D for getting $2,000 worth of lights on 20 minutes notice! People were risking there lives to get down ropes, allegedly dumping garbage illegally. I can say something about each and every one of you and how all 200 members pitched in and took time out of their lives to show support in one way or another. I can not thank you all enough.

The gym is a work in progress, but I know that in the end, it’s going to be the best gym around. When this business opened 7 years ago, making sure my clients were able to get their training in was my number one priority and still is! Currently, the energy at the gym is very high and everyone is taking their training very seriously. I want to keep the momentum going! We have mats and a rig and we’re gonna get it in!
The hours of the gym are the same and open for Monday. Below is a map for parking options and lets start with this banger.
For time (40 min. cap)
row 100 calories
50 chest 2 bar
15 clean & jerks @ 135/95
12 c&j @ 155/105
9 c&j @ 175/115
6 c&j @ 195/125
3 c&j @ 215/135

January 27

For time:

Move into new gym!

January 26

Last day in Larchmont! Please come grab stuff

Workout 17.1
For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs

Men use 50-lb. dumbbell and 24-in. box

Female 35-lb. dumbbell / 20-in. box

Time cap: 20 minutes