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CrossFit East Harlem

What is CrossFit?

A program fit and scale-able to anyone who decides to make the commitment to be better. We utilize compound movements through body-weight, weightlifting and conditioning elements, at varying lengths of duration and intensity.

The result, a fully capable and efficient athlete that is ready to take on any task life or athletics throws at it and a body that looks the part.

When coupled with community, the effects can be staggering and our community certainly reflects the effectiveness of the program.  Don’t let this intimidate or stop you, we have all started fresh and grown to where we are today.  There are no egos here, only friends to help guide you along the way.  All we ask is that you show up and work hard and we will help you get there.

Is CrossFit for Me?

The CrossFit program is designed for universal scalability making it the perfect application for any committed individual regardless of experience. Your needs and the Olympic athlete’s differ by degree not kind. The same methods that yield great success in an Olympic or professional athlete will show true in the elderly. The idea is to scale load and intensity; not to change programs. You won’t have to lift weights beyond your level or perform movements beyond your skill set.

We pride ourselves on working with athletes of all different types and ability levels and making them better. Furthermore, our target population is not specific to age or gender. Instead, we are targeting anyone who is willing to work hard and keep an open mind to CrossFit principles. Of course, we can’t load your grandmother with the same squatting weight that we’d assign an Olympic skier, but they both need to squat.

In fact, squatting is essential to maintaining functional independence and improving fitness. Through thorough coaching and incremental load assignment, CrossFit has been able to teach anyone to perform with maximum efficacy. We can surpass the same movements typically utilized by professional coaches in elite and certainly exclusive environments. CrossFit has tested its methods on the sedentary, overweight, pathological, and the elderly and found that these populations enjoyed the same success as our stable of athletes. If our program works for Olympic Skiers and overweight, sedentary homemakers then it will work for you.

Courtesy of CrossFit, LLC.

Workouts

Friday 2/2/24 Anniversary Workout...
METCON: 10 Rounds - Throwback from right after we opened
3 Snatches 135/95
3 Ring Muscle Ups
3 Clean & Jerks 135/95

Don't forget to sign up for the ForceDecks Workshop this Saturday at 9:00 and then come celebrate The Borough turning 3 at Dorian's starting at 7:00pm!
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#crossfit #crossfitgames #gymlife #gymmotivation #riseandgrind #harlem #ues #uesgym #NYC #HBD #3years
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Throwback to before The Borough was born...

Thursday 2/1/24 Workout - 5 Rounds of 4:00 Work / 2:00 Rest
30/23 Cal Bike
15 Hollow Rocks
Max Double Unders
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#crossfit #crossfitgames #gymlife #gymmotivation #riseandgrind #harlem #ues #uesgym #NYC
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Wednesday 1/31/24 Workout...
METCON: Open 11.5
AMRAP20
5 Power Cleans 145/100
10 Toes-2-Bar
15 Wall Balls 20/14
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#crossfit #crossfitgames #gymlife #gymmotivation #riseandgrind #harlem #ues #uesgym #NYC
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13 1

Tuesday 1/30/24 Workout…
METCON: 3 x 8:00 Work - 4:00 Rest
1000/800m Row
30 Burpees
Max Shoulder to Overhead 185/125
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#crossfit #crossfitopen #crossfitgames #ues #nycgym #gymlife #harlem
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Monday 1/29/24 Workout…
STRENGTH: Front Squat 2-2-2-2-2
**3s pause on first rep

METCON: ASCENDING LADDER 14
1 x 25’ Walking Lunge 50/35’s
2 x 50’ Shuttle Sprint
2 x 25’ Walking Lunge
4 x 50’ Shuttle Sprint
3 …
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#crossfit #crossfitopen #crossfitgames #motivationmonday #ues #nyc #harlem #gymlife
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Saturday 1/27/24 Workout...
PARTNER METCON 1: AMRAP14
5 Burpees
10 Thrusters 75/55
30 Double Unders

PARTNER METCON 2: AMRAP6
3-2-1
Deadlifts 315/205
Box Jumps 24/20
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#crossfit #crossfitgames #gymlife #gymmotivation #riseandgrind #harlem #ues #uesgym #NYC
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Friday 1/26/24 Workout...
STRENGTH: EMOM10 - 1 Squat Snatch

METCON: Open 17.3
Prior to 8:00, complete:
3 rounds of:
• 6 chest-to-bar pull-ups
• 6 squat snatches (95 / 65 lb.)
Then, 3 rounds of:
• 7 chest-to-bar pull-ups
• 5 squat snatches (135 / 95 lb.)

*Prior to 12:00, complete 3 rounds of:
• 8 chest-to-bar pull-ups
• 4 squat snatches (185 / 135 lb.)

*Prior to 16:00, complete 3 rounds of:
• 9 chest-to-bar pull-ups
• 3 squat snatches (225 / 155 lb.)

*Prior to 20:00, complete 3 rounds of:
• 10 chest-to-bar pull-ups
• 2 squat snatches (245 / 175 lb.)

Prior to 24:00, complete 3 rounds of:
• 11 chest-to-bar pull-ups
• 1 squat snatch (265 / 185 lb.)
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#crossfit #crossfitgames #gymlife #gymmotivation #riseandgrind #harlem #ues #uesgym #NYC
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Wednesday 1/24/24 Workout...
METCON 1: ASCENDING LADDER 10
1 Wall Walk
5 Toes-2-Bar
2 Wall Walks
10 T2B...

METCON 2: Teams of 3
200 Cal Ski for Time
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#crossfit #crossfitgames #gymlife #gymmotivation #riseandgrind #harlem #ues #uesgym #NYC
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32 1

Tuesday 1/23/24 Workout…
STRENGTH: Back Squat 3-3-3-3-3

METCON: AMRAP10
15 Wall Balls to 11/10’ 20/14
30 Double Unders
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#crossfit #crossfitopen #gymlife #gymmotivation #ues #nyc #nycgym #harlem #transformationtuesday
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22 1

Monday 1/22/24 Workout...
METCON: EMOM20
M1: 10/8 Cal Bike
M2: 4 Deadlifts + 3 Hang Power Cleans + 2 Push Jerks 165/115
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#crossfit #crossfitgames #gymlife #gymmotivation #riseandgrind #harlem #ues #uesgym #NYC
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22 1

Friday 1/19/24 Workout…
SKILL METCON: EMOM20
M1: 3 Bar Muscle Ups
M2: :45 Max Handstand Walk

CORE: 4:00 Plank Test
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#crossfit #crossfittraining #flexfriday #ues #nyc #nycgym #harlem #gymlife #gymmotivation
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27 2

Thursday 1/18/24 Workout...
METCON: The Burpee Dry Tri
100/80 Cal Ski
50 Burpee Lateral Jumps
100/80 Cal Bike
50 Burpee Lateral Jumps
100/80 Cal Row
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#crossfit #crossfitgames #gymlife #gymmotivation #riseandgrind #harlem #ues #uesgym #NYC
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26 2

Wednesday 1/17/24 Workout...
STRENGTH: Thruster (from the floor) 2-2-2-2-2

METCON: 4 Rounds - 2:00-2:00-2:00-3:00
15/12 Cal Bike
Max Thrusters 95/65
Rest 1:00

ADV: 20/15 Cals
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#crossfit #crossfitgames #gymlife #gymmotivation #riseandgrind #harlem #ues #uesgym #NYC
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38 3

Tuesday 1/16/24 Workout…
SKILL: Double Unders

TEST: 8 Minute ascending ladder of unbroken double Unders starting at 5 (+5)

METCON: AMRAP14
5 V Ups
10 KB Swings 2/1.5
15/12 Cal Row
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#crossfit #uesgym #harlem #nyc #gymlife #gymmotivation
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18 1

Monday 1/15/24 Workout...
PARTNER AMRAP30
5 Pull Ups
7 Hand Release Push Ups
9 Wall Balls 20/14
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#crossfit #crossfitgames #gymlife #gymmotivation #riseandgrind #harlem #ues #uesgym
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26 1

That's a wrap... first L1 in the books! Great job to all those that came out. I am sure no one will look at a PVC pipe the same again.

Special shout out to our very own @roflcarlos @melsie16 @karenachazin @liseyfbaby for spending their weekend learning from some of the best in the business.

Thank you @coach_jfern @coachpanda @coach_cristinanderson for a great seminar!
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#proudcoach #crossfit #crossfitl1 #crossfitcoach #uesgym #harlem #gymlife #gymmotivation
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Tuesday 1/9/24 Workout…
SKILL: Ring Muscle Up

METCON: Open 20.5
40 Muscle Ups
80 Cal Row
120 Wall Balls 20/14
*Partition any way
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#crossfit #crossfitopen #crossfitgames #gymlife #gymmotivation #ues #nyc #nycgym #harlem #eastharlem
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44 0

Sunday 1/7/24 Workout...
CROSSFIT: 2 Rounds
100/80 Cal Machine
100 Air Squats
-Then-
200 Double Unders

WEIGHTLIFTING
Snatch 2-2-1-2-2-1 then work up in weight for a heavy single

Clean & Jerk 2-2-1-2-2-1 then work up in weight for a heavy single
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#crossfit #crossfitgames #gymlife #gymmotivation #riseandgrind #harlem #ues #uesgym
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36 0

Thursday 1/4/24 Workout...
METCON: 5 Rounds on Bike
5 Cal RPE9
1:00 RPE2

Rest 2:00

2 Rounds on Bike
10 Cal RPE10
1:00 RPE2
10 Cal RPE10
Rest 3:00

2 Rounds on Rower
300m RPE5
200m RPE7
800m RPE3
200m RPE7
Rest 1:30
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@coach_caseyp #crossfit #crossfitgames #gymlife #gymmotivation #riseandgrind #harlem #ues #uesgym
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