Tuesday 6.24.25

Workout of the Day

AMRAP 25:00
550m Run
5 Wall Walks
20 Deadlifts @ 185/125/85#
25 Push Ups

Notes
Intent: 3-5+ Rounds. Given the heat today, be sure to check in with yourself and adjust your intensity appropriately. It’s a good day to put an electrolyte tablet in your water bottle and sip throughout class.

Pace out the first section as if you were going to do this for closer to a full hour, which should leave you with energy to sustain your effort towards the finish line.

With a longer duration timestamp and bigger sets per movement today, stay mentally focused on chipping away at each portion as efficiently as possible. Using a “waterfall” strategy can be helpful. For example breaking the deadlifts 10-6-4 or 8-7-5.

Run: If your pace here will exceed 3:30 (~10:30/mile), scale back:
A. 400m
B. 270m
C. 3 min x 30 sec run / 30 sec walk

DL: light load, in the realm of 45-50% of 1 RM

Push-Ups: Reduce volume or elevate to box or arbell in rack to maintain consistent mechanics. Always leave 1-2 solid reps in the tank. Focus on virtuosity here, keeping body tension throughout the rep, touching the chest at the bottom, and fully locking out the elbows at the finish of every rep.

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CrossFit Group Class Programming Template (WK7/8)

Frannie from Fit55 tells us about her recent trip to Machu Picchu

I’ve wanted to see Machu Picchu for a while, knew it was way beautiful and would be physically challenging — I wouldn’t be doing the whole 4-day climb, but I knew there would be plenty of steep steps and high altitude. I’m sure my months of CrossFit 55+ training (esp squats!) made the real trek tiring but def doable for an ancient person with a lung condition. It was a high in every sense! 🙌

Heat Wave NYC!!!🌡

As NYC enters a serious heat wave, we want to remind everyone to take extra precautions while training at the gym:

• Hydrate! Come in well-hydrated and keep sipping throughout your workout. Hydrate before, during and after training to stay on top of sweat loss. You might also consider an electrolyte supplement. FYI the canned water we sell contains electrolytes.

• Scale Intensity. It’s not the day to chase PRs or go into the pain cave. The heat puts extra stress on your body—move smart, listen to how you’re feeling, and don’t be afraid to back off.

• Hose off. We’ve set up hoses outside both spaces—feel free to give yourself a refreshing splash after class. Be mindful of pedestrians if you do this.

• Wipe It Down. Expect to sweat more than usual—please be extra diligent about wiping down all equipment and your surrounding area after class. Sweat towels are now available in both spaces again, so feel free to use them. If you’re sharing a bench, consider laying one down during your turn and removing it when your partner goes. Don’t forget to toss used towels in the hamper when you’re done, front desk does not enjoy picking those up.

As you’re all painfully aware, There is no AC in the gym, so plan accordingly. Dress light, pace smart, and take care of yourself and each other.

We’ve got fans running, doors open, and coaches keeping a close eye on everyone. Stay safe ya’ll.