Blog - The Gossip

11/29/2011 - Nutts Prep

Tuesday, 29 November 2011 06:39 Written by Super Admin

Published in WOD Blog

Mark finishing Nutts Prep....

11/29/2011

Warm Up:

Gotham Warm Up

Skill:

Warm Up the Deadlift to 245 lbs workout weight

WOD:

Nutts Prep

3 Rounds
3 Hand Stand Push Ups
6 Deadlifts (245 lbs)
9 Box Jumps
12 Pull Ups
15 Wall Balls (20 lbs)

Post Times to Beyond the Whiteboard.

11/26/2011 - Nancy

Saturday, 26 November 2011 10:58 Written by Super Admin

Published in WOD Blog

11/26/2011

Warm Up:

Gotham Warm Up

WOD:

Nancy

5 Rounds
400m Run
15 Overhead Squats (95/65 lbs)

Post Times to Beyond the Whiteboard.

11/28/2011 - Clean

Monday, 28 November 2011 07:23 Written by Super Admin

Published in WOD Blog

11/28/2011

Warm Up:

Gotham Warm Up

Skill:

Power Clean
5x3

Post Times to Beyond the Whiteboard.

WOD:

3 Rounds
15 Hang Power Clean (135/95 lbs)
15 Burpees

Post Times to Beyond the Whiteboard.

11/25/2011 - Jackie

Friday, 25 November 2011 19:18 Written by Super Admin

Published in WOD Blog

11/25/2011

Warm Up:

Gotham Warm Up

WOD:

Jackie

1000m Row
50 Thrusters (45 lbs)
30 Pull Ups

Post Time to Beyond the Whiteboard.

Join us for class tomorrow at 9am!

11/23/2011 - Deadlift

Wednesday, 23 November 2011 07:25 Written by Super Admin

Published in WOD Blog

11/23/2011

Warm Up:

Gotham Warm Up

Skill:

Deadlift
5-5-3-3-1-1

Post Loads to Beyond the Whiteboard.

WOD:

3 Rounds
20 Double Unders
5 Wall Walks

Post Time to Beyond the Whiteboard.

THANKSGIVING SCHEDULE

Today, 5, 6 and 7pm class only. No 9:30am or Scholar Class.
Tomorrow (Thanksgiving) we will be closed.
Friday, only a 5pm and 6pm class. No 9:30am or Scholar Class.
Saturday, regular schedule.

For those in town this weekend, join us for Saturday 9am class in Fleetwood.

Have a Happy and Healthy Thanksgiving!

11/22/2011 - Pose Running Drills

Tuesday, 22 November 2011 07:32 Written by Super Admin

Published in WOD Blog

11/22/2011

Warm Up:

Gotham Warm Up

WOD:

50 Med Ball Squats (20/14 lbs)
100m Run
5 Burpees
40 Med Ball Squats
100m Run
5 Burpees
30 Med Ball Squats
100m Run
5 Burpees
20 Med Ball Squats
100m Run
5 Burpees
10 Med Ball Squats
100m Run
5 Burpees

Post Times to Beyond the Whiteboard.

THANKSGIVING WEEK SCHEDULE

Wednesday, no 9:30 or Scholar Class. All other classes are regular schedule.
Thursday, we are closed.
Friday, two classes only. 5pm and 6pm. Fleetwood.
Saturday is regular schedule.

*SAVE THE DATE*

Wednesday night, December 14th. CrossFit Gotham Holiday drinks.
Location TBD (will be somewhere in midtown.)

11/21/2011 - Hang Power Clean

Monday, 21 November 2011 07:46 Written by Super Admin

Published in WOD Blog

11/21/2011

Warm Up:

Gotham Warm Up

Skill:

Hang Power Clean
5x3

Post Loads to Beyond the Whiteboard.

WOD:

15 Minute AMRAP
5 Hand Stand Push Ups
10 Hang Power Cleans (135/95 lbs)
15 Sit Ups

Post Times to Beyond the Whiteboard.

Thanksgiving Week Schedule

Mon & Tues regular schedule
Wednesday, no 9:30am or Scholar class. All other classes are on.
Thursday we are closed
Friday, no morning or Scholar class. Only a 5 and 6pm class.
Saturday, regular schedule.

11/19/2011 - Gotham Grindy

Saturday, 19 November 2011 12:05 Written by Super Admin

Published in WOD Blog

11/19/2011

Warm Up:

Gotham Warm Up

WOD:

Gotham Grindy

10 Clean & Jerk (135/95lbs)
10 Muscle Ups
10 Clean & Jerk
10 Muscle Ups
10 Clean & Jerk

*For those without Muscle Ups, sub 5 rounds of Cindy per 10 Muscle Ups. 1 round of Cindy equals 5 Pull Ups, 10 Push Ups, 15 Squats.

Post Times to Beyond the Whiteboard.

THANKSGIVING WEEK SCHEDULE

Monday, Tues, Wed will be regular class schedule.
Thursday we will be closed.
Friday, no morning classes. Evening classes will be regular schedule.
Saturday will be regular class schedule.

Email any questions to This e-mail address is being protected from spambots. You need JavaScript enabled to view it .

11/18/2011 - Row

Friday, 18 November 2011 07:29 Written by Super Admin

Published in WOD Blog

11/18/2011

Warm Up:

Gotham Warm Up

WOD:

Row 5k

or Team 10k Row

Post Time to Beyond the Whiteboard.

Reminder, Join us for class tomorrow morning (Saturday) at 9am in Fleetwood. 8:25am train from Grand Central.

Thanksgiving Week Schedule

Mon, Tues, Wed will be regular schedule.
Thursday (Thanksgiving Day) we will be closed.
Friday, no morning class. Only 5 and 6pm classes.
Saturday regular schedule.

For those traveling, have a Happy Thanksgiving and go easy on the stuffing!!

11/17/2011 - Deadlift

Thursday, 17 November 2011 07:27 Written by Super Admin

Published in WOD Blog

11/17/2011

Warm Up:

Gotham Warm Up

WOD:

5 Rounds
15 Deadlifts (135/95 lbs)
30 Double Unders

Post Time to Beyond the Whiteboard.

Reminder, join us for class this Saturday morning in Fleetwood. 9am. 8:25 train from Grand Central for people coming up from Manhattan.

11/16/2011 - Bodyweight

Wednesday, 16 November 2011 07:25 Written by Super Admin

Published in WOD Blog

11/16/2011

Warm Up:

Gotham Warm Up

WOD:

For Time:

35 Air Squats
35 Push Ups (Double Hand Release)
35 Box Jumps
25 Air Squats
25 Push Ups (Double Hand Release)
25 Box Jumps
15 Air Squats
15 Push Ups (Double Hand Release)
15 Box Jumps
5 Air Squats
5 Push Ups (Double Hand Release)
5 Box Jumps

Post Time to Beyond the Whiteboard.

11/15/2011 - Press

Tuesday, 15 November 2011 08:00 Written by Super Admin

Published in WOD Blog

11/15/2011

Warm Up:

Gotham Warm Up

Skill:

Press
2-2-2-2-2

Post Total Load to Beyond the Whiteboard.

WOD:

21-15-9
Push Press
Toes to Bar

Post Time to Beyond the Whiteboard.

Start