NorthEast CrossFit

NorthEast CrossFit Follow

The Premier CrossFit Gym in Westchester!
CrossFit🔹Endurance🔹Weightlifting
Nutrition🔹Private Training🔹Kids
2016 & 2017 Best Of Westchester
AWARD WINNER

http://northeastcrossfit.com/accessory-work/

3,059 Followers  1,095 Follow

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“Wake Me Up Before You Flow Flow”
For total reps:
60 sec - Box Step Ups
*rest 30 sec*
60 sec - Plank
*rest 30 sec*
60 sec KB Farmer Carry
*rest 30 sec*
X6
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Nothing complicated for today’s WOD. We are looking to move with a purpose and get the blood flowing to promote recovery from a tough 3 days of workouts. You are welcome to keep track of your scores, but scores don’t matter on Flow Thursday’s.
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The one goal for today is to attempt a heavy weight for the farmers carries, but make sure to keep that core tight and not allow the weight to carry you from side to side.
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📸: @cbrunophoto
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#coach #athlete #trainhard #noexcuses #nopainnogain #crossfit #fitness #bodybuilding #workout #gym #weightlifting #strong #fitnessmotivation #training #sport #wod #personaltrainer #fitfam #crossfitter #strength #health #lifestyle #gymnastics #muscle #power #powerlifting #endurance
Come hang out with us next weekend as we celebrate Cinco de Mayo and the Grand Opening of our second location, NorthEast CrossFit Hawthorne. Friends, family, old faces, new faces and even random strangers are welcome. It will be a fun day with some sponsors in attendance and great company.
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Come check out the new facility, meet the staff and hang out with our amazing community. Party starts at 11am and runs through 3pm.
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Address: 174 Brady Ave, Hawthorne NY
For more information: chris@northeastcrossfit.com
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#founder #hawthorne #newlocation #fomo #upgrades #newgymwhodis #pleasantville #mountpleasant #valhalla #harrison #whiteplains #briarcliff #thornwood #elmsford #tarrytown #crossfit #fitness #workout #gym #weightlifting #strong #fitnessmotivation #training #health #lifestyle #gymnastics #powerlifting
“Going Bad”
4 rounds for time:
20 Russian KBS, 70/55
16 T2B
500m run
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Strength
Good Morning 4x8-10
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For today’s WOD, we will see a lot of hip hinging in the movements, from our strength portion, straight into the WOD. Make sure to focus on squeezing the stomach on the KBS to promote proper form and keep that lower back out of danger.  Because we are not going overhead with this movement, you should be able to move unbroken in every round with the swings.
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You will want to break up the T2B right off the bat into sets that are manageable to sustain throughout all 4 rounds.
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Anyone going sub 16 on this WOD? Tag your best guess below.
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📸: @cbrunophoto
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#coach #athlete #trainhard #noexcuses #nopainnogain #crossfit #fitness #bodybuilding #workout #gym #weightlifting #strong #fitnessmotivation #training #sport #wod #personaltrainer #fitfam #crossfitter #strength #health #lifestyle #gymnastics #muscle #power #powerlifting #endurance
“Double Standard”
8 min ladder:
25 squats
25 doubles unders
50 squats
50 double unders
75 squats
75 double unders
100 squats
100 double unders
-continue adding 25 reps until time expires-
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Today’s WOD is a simplistic one in nature, but standards are key. Everyone will be grabbing a med ball/slam ball for a squat target. As the reps increase, so will the burn on the legs from both the squats and the consistent jumping during our doubles and singles. How far can you climb the ladder?
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Comment below your best guess for the top score and who we might see grabbing that top spot.
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📸: @cbrunophoto
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#coach #athlete #trainhard #noexcuses #nopainnogain #crossfit #fitness #bodybuilding #workout #gym #weightlifting #strong #fitnessmotivation #training #sport #wod #personaltrainer #fitfam #crossfitter #strength #health #lifestyle #gymnastics #muscle #power #powerlifting #endurance
These 18 brave souls took on our brutal endurance WOD this morning to get their Easter/Passover celebrations started on the right foot.
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Hope everyone has a wonderful day with friends and family. Happy Easter, Happy Passover and if you don’t celebrate either...Happy Sunday.
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#coach #athlete #trainhard #noexcuses #nopainnogain #crossfit #fitness #bodybuilding #workout #gym #weightlifting #strong #fitnessmotivation #training #sport #wod #personaltrainer #fitfam #crossfitter #strength #health #lifestyle #gymnastics #muscle #power #powerlifting #endurance
Squad WOD Assemble!!!
0-15 mins:
3-6-9-12-15-12-9-6-3
DB snatches, 50/35
Synchro burpees
*1 DB per team, partition reps as needed*

15-25 mins:
3 synchro HR push-ups
3 hang DB clean & jerks, 50/35
6 synchro HR push-ups
6 hang DB clean & jerks, 50/35
9, 12, 15, 18...
*DB C&J is done w/ 2 DBs*
**partition reps as needed**
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#coach #athlete #trainhard #noexcuses #nopainnogain #crossfit #fitness #bodybuilding #workout #gym #weightlifting #strong #fitnessmotivation #training #sport #wod #personaltrainer #fitfam #crossfitter #strength #health #lifestyle #gymnastics #muscle #power #powerlifting
“Muscular imbalances are very common, and do have the potential to cause injury and promote poor movement. The most common imbalance I notice is with the glutes. Many athletes have one glute that struggles to activate as well as the other one. This can cause a shift in our squat or deadlift movements that could ultimately lead to hip or knee injuries as well as stalled progress in both compound lifts. Lower body accessory work, done a few times a week, can address this issue and lead to better movement, an increase in strength, and lower the chance of injury. Typically when addressing imbalances, unilateral work is the way to go! Unilateral work is single-leg or single-arm exercises that allow you to focus on each side of the body independently. If you notice a shift in your squat, start adding in split squats, single leg squats, and single leg dumbbell deadlifts. Not only will this help correct your imbalance but it will also compliment bilateral compound lifts such as the squat and deadlift.”
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Click the link in our bio to continue reading this great article about the importance of including accessory work into your training, no matter what your goals are.
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Blog: @mikey_hodges
📸: @cbrunophoto
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#blog #blogger #fitnessblogger #coach #athlete #trainhard #noexcuses #nopainnogain #crossfit #fitness #bodybuilding #workout #gym #weightlifting #strong #fitnessmotivation #training #sport #wod #personaltrainer #fitfam #crossfitter #strength #health #lifestyle #gymnastics #muscle #calisthenics #running #discipline
“Diane”
21-15-9 reps for time:
Deadlift, 225/155
HSPU
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Strength
Sumo Deadlift
1-1-1-1-1-1-1
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Diane is fast. Diane is uncomfortable. Diane is not a fun little stroll in the park on a Sunday afternoon. There is no pacing in this workout. There is very little thinking. Today’s WOD is the type of workout you just go until you are finished.
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This DOES NOT mean you can get sloppy. Squeezing the stomach during the deadlifts will keep you in proper position throughout the workout.
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If you have HSPUs, but 45 is too many, we can modify the rep scheme for that specific movement. Otherwise, let’s grab a box and get inverted. If done correctly, the L-box push-up can hurt just as much as strict HSPUs.
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Who is ready to PR?!?!?! Comment your current best Diane time below. If you’re a first timer, then showing up gets you a PR 😃.
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📸: @cbrunophoto
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#coach #athlete #trainhard #noexcuses #nopainnogain #crossfit #fitness #bodybuilding #workout #gym #weightlifting #strong #fitnessmotivation #training #sport #wod #personaltrainer #fitfam #crossfitter #strength #health #lifestyle #gymnastics #muscle #power #powerlifting
Hey guys, We're pumped to be bringing in a handful of @DrivenNutrition products.  We've heard great things from other gym owners... So we would love your feedback!
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These products should be landing in the next day or two.  Supplies will be limited so this will be on a first come first serve basis!!!
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If you want to call a product before someone else does, we will have the packing slip on the front desk.  Write your name, the product you are wanting and we'll make sure to reserve it for you!
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We'll post up again when they land, so bring your blender bottle to the next class and give these a try!  If you find something you love, AND we've already sold it, keep an eye out for the pre-sell sheet on the front desk to make sure you don't miss out.  Thank you so much for your continued support, we look forward to your feedback 😁
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@drivennutrition
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#driven #nutrition #protein #preworkout #postworkout #whey #cbd #fuel #delicious #crossfit #wod #health #lifestyle #gains #muscle #strong
“Flow Too Hard”
For Total Reps:
30 sec - DB reverse lunges, 50/35
*rest 30 sec*
30 sec - toes to ring
*rest 30 sec*
30 sec - sled push
*rest 30 sec*
30 sec - ski erg
*rest 30 sec*
X6
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The OG Flow session 😁.
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📸: @cbrunophoto
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#coach #athlete #trainhard #noexcuses #nopainnogain #crossfit #fitness #bodybuilding #workout #gym #weightlifting #strong #fitnessmotivation #training #sport #wod #personaltrainer #fitfam #crossfitter #strength #health #lifestyle #gymnastics #muscle #power #powerlifting
“Push It to the Limit”
For Time:
75 push press, 75/55
150 DU
75 cal row
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There is no game planning for today’s WOD. The push press is light and should feel that way, so modify appropriately. These should be light and fast. You want to get this done in the least amount of sets possible.
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For the row, you will be tired and out of breath, but do not allow this to effect your posture on the row. Stay as upright as possible to allow oxygen into the lungs. Hunching over will only cut off your air supply and make the row longer and harder than necessary. Find a good pace that you can sustain the entire time, focusing on generating a ton of power and saving the speed for the last push.
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Who is up for the challenge of 75 unbroken push press? I’m looking at you @miloslakic 👀
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📸: @cbrunophoto
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#coach #athlete #trainhard #noexcuses #nopainnogain #crossfit #fitness #bodybuilding #workout #gym #weightlifting #strong #fitnessmotivation #training #sport #wod #personaltrainer #fitfam #crossfitter #strength #health #lifestyle #gymnastics #muscle #power #powerlifting
NECF Hawthorne is officially open for business! Our new location is up and running with a full schedule, with more classes to be added in the future.
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We are offering a special Founder’s Rate to the first 100 members to sign up.  This is a 6 month membership (NO contract). These are going to go fast so come in, try a class and join the fun!!
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For more information, or to set up a free trial class, visit our website, call us at (914) 602-7517 or email our GM Chris Shkreli at chris@northeastcrossfit.com
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📸: @cbrunophoto
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#founder #hawthorne #newlocation #fomo #upgrades #newgymwhodis #pleasantville #mountpleasant #valhalla #harrison #whiteplains #briarcliffmanor #thornwood #elmsford #tarrytown #crossfit #fitness #workout #gym #weightlifting #strong #fitnessmotivation #training #health #lifestyle #gymnastics #powerlifting