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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

  • May 28

  • Weekend Schedule

    • Sunday: Closed
    • Monday: Memorial Day Murph 9am. Doors Open at 8am. We’ll begin promptly at 9am

    The week ahead:

    • Mon –Murph
    • Tue – Deadlifts + Quick and Spicy
    • Wed – Fitness Test #9 “Pain Optional”
    • Thurs – Gymnastics + Lateral
    • Fri –  Push + Pull Medley
    • Sat –Lurong WOD #3 – Triplet
    • Sun – Open Gym

    ——————-

    Join us for our third annual WOD + BBQ. To honor the men and women who have serve(d) our country, we dedicate a Hero work out of the day called “Murph,” and have a Potluck BBQ with our community afterwards. Family and friends are welcome to visit, and/or get a work out with our community. This includes the kiddies- they can hang out and cheer you on!

    If you’d like to get an official shirt/tank top, consider signing up for the Murph Challenge.

    The Murph Challenge is the Official annual fundraiser of the LT. Michael P. Murphy Memorial Scholarship Foundation, presented by Forged®. It is also one of the primary means of funding for the Foundation on an annual basis. YOUR support is what drives our success!

    Over the last three years, Forged® has raised nearly $800,000 for the LT. Michael P. Murphy Memorial Scholarship Foundation through The Murph Challenge campaign. With such overwhelming support and success, the Foundation was able to add four additional scholarships in 2016, now providing the opportunity to award 22 or more scholarships each year!

    https://themurphchallenge.com/pages/about-the-event

    Created in honor of LT Michael P Murphy (SEAL), recipient of the Congressional Medal of Honor, we remember a brother who gave his life for his fellow teammates during Operation Red Wings on June 28, 2005 in the Hindu Kush of Afghanistan.

    Here are the workout’s variations. Scale however you need or want:

    “Murph”
    With a 20lb vest
    Rx (straight through):
    1 Mile Run
    100 Pull-ups
    200 Push-ups
    300 Squats
    1 Mile Run

    Full, Cindy-style:
    1 Mile Run
    20 rounds of:
    5 Pull-ups
    10 Push-ups
    15 Squats
    1 Mile Run

    Three Quarters:
    Big Loop
    75 Pull-ups
    150 Push-ups
    225 Squats
    Big Loop

    Half, straight through:
    800 Run
    50 Pull-ups
    100 Push-ups
    150 Squats
    800 Run

    Half, straight through:
    800 Run
    10 rounds of:
    5 Pull-ups
    10 Push-ups
    15 Squats
    800 Run