Empire State CrossFit

Archive for March, 2018

April 1

Two classes Easter Sunday

Power Clean Elizabeth


power cleans 135/95

ring dips

March 30

Work up to a heavy deadlift

Teams of two (one partner completes whole rd while other rests.

10 sets for max calories

On a 90 sec. clock

3 tng deadlifts @ 80% row max meters with remainder of time)

rest 90 Sec.



March 29


For time

50 hang power snatches

50 burpees over barbell




on a 10 min. clock

run 600 meters

max hspu

(At the 5 min immediately start on the 2nd 600)

heal quick Spencer we miss you

March 28

1 power clean every 30 sec. x 6 min 225/145


power clean 155/105

box jumps 24/20

25/15lb weighted sit-ups

So what I was saying is get more reps


March 26

Congrats to everyone who completed all 5 workouts in the open! It’s a tough 5 weeks & you should be proud of yourself!


Front squat


For reps


3 min row for calories

2 min. wallballs for reps

1 min. rest

March 25

                          Open gym 9-12 finish up or redo 18.5

Advanced class at 8:30 & Fundamentals 9:15 returns next week!