Empire State CrossFit


Fundamentals Program at Larchmont

ESCF Fundamentals cycles through 8 various skills. Each class reviews a different fundamental aspect of the CrossFit program. Time is spent in each class working on skills and completing a workout. If you are new and interested in CrossFit or a current member looking to hone in on your skills, join us!

Sundays at 9 AM

Tuesdays at 6:30 PM

1 Class – $25

10 Class Pack – $250

Perfect for inexperienced CrossFitters! Fundamentals takes the “intimidation factor” out of CrossFit!

Current members looking to improve on one of the following skills should also attend!


Class 1

Skill: Power Snatch


For Time:

Row 500 m

5 Power Snatches 45/25 lbs

10 Wall Balls 14/10 lbs


Class 2

Skill: Power Clean


15-12-9 Reps:

Power Cleans 75/55 lbs



Class 3

Skill: Deadlift


10-9-8-7-6-5-4-3-2-1 Reps:

Box Jumps 24/20″

KB Swings 35/20 lbs


Class 4

Skill: OH Squat


8 min AMRAP:

2 alternating DB Snatches 35/20 lbs

4 alternating Lunges

6 Hand Release Push-ups


Class 5

Skill: Front Squat


10 min EMOM:

4 Thrusters 75/45 lbs

8 Sit-ups


Class 6

Skill: Overhead Pressing


21-15-9 reps:

Row for Calories

Shoulder to Overhead 75/45 lbs

Box Jumps 24/20′

Class 7

Skill: Pull-ups



20 min AMRAP:

5 Pull-ups

10 Push Ups

15 Air Squats


Class 8

Skill: Double Unders



50-40-30-20-10 Reps:

Double Unders



Feel free to email info@empirestatecrossfit.com for more details