Want to have a trial session with us?

About Us

Welcome to Empire State CrossFit North. We offer CrossFit classes, High Intensity Classes, yoga, and personal training.  We are a functional training gym located at 2050 East Main Street, Cortlandt Manor, New York.   Feel free to email us at info@empirestatecrossfitnorth.com for more information.   In the simplest terms, CrossFit is an incredibly effective strength and conditioning program. The CrossFit Method will prepare you for life and sport better than any other training regime in existence today.

Empire State CrossFit North’s Mission Statement: North is committed to delivering a unique fitness experience to our local community. We pride ourselves in providing a welcoming environment for both beginners and advanced athletes in their pursuit of fitness. Our desire to be recognized as a business that fosters a clean, professional and positive environment that gives back to the local community, and above all, promotes fitness for athletes of all ages and skill levels.

WOD

  • September 22

  • Strength

    Squat Clean + Jerk:
    EMOM 10: 1 Rep
    – Spend 5:00 warming before starting the clock
    – Start at 50% and add weight each round
    – Goal is to end around 85% of 1RM.

    Conditioning

    7 RFT:
    5 S20H (115, 75)
    10 Deadlifts (115, 75)
    15 Box Jumps (24, 20)
    Rest 60s

    L3: (95, 65)
    L2: (75, 55)
    L1: (65, 35)
    *Step-ups are permitted here

     

    Extra Credit

    50 Banded Hip Flexor Pulls each leg
    100 Banded leg Curls each leg

     

    Training Intent

    – Strength: Work up to a 2-3 challenging sets of squat clean and jerk. These should not be maximal.