N.Y.C I Got Your 6 Fitness

🔥DROP THE BOOSTER🔥

Goal:
Push a hard sustainable pace on the machines. Try to maintain or slightly improve total rounds/calories each set without blowing up early.

Stimulus:

* Bike: strong aerobic push
* Ski: aggressive but smooth turnover
* Last 90 seconds of each AMRAP should feel uncomfortable

Optional Score:
Total meters completed across all 3 sets.

Questions about movement variations and scaling? Drop us a DM!

Throwback. Maybe we’ve been idle too long.

❌The CP Core Circuit❌

This is about as firehouse gym friendly as it gets, moderate weight on the push presses with small increases in weight each round.

Renegade Rows- pick a challenging weight but ultimately something that can be done without partition.

Throw on some screamy music and get after it!

“You asked”

So here’s the deal with this one. Came off of a night tour which included a multiple alarm, and was due back in the following night. Wasn’t sure what to do or what to hit, and the idea of lifting heavy or anything of the sort was out, so I ask to write something up. Two rounds in, thoroughly gettin my ass kicked, I looked at her and asked “what the actual f**k, why?” Her response, as nonchalantly as possible said, “you asked.”

#

Awful idea. Great firehouse workout.

🔥2 Bells in Hell🔥
For time with the rest included in total time.

20 Pull-Ups (any variation).
Burpees to a target should be a burpee with the target to jump to 6” away from your outstretched arms.

Scales:
- Banded Pull-Ups or Ring Rows/ Barbell body Rows.
- Burpees: no push-up burpee or no push-up no jump Burpees.

Handle Business. Remember why YOU are here.

“The Brutal Build”
The goal amass as many calories across the 48:00 work window. Utilize a bike erg (c2), echo, assault, whatever measures calories.

Every 3:00 Transition to a next movement.
Utilize manageable but challenging weights.

Box height - 24”/20”

Smash the reps and get back on the bike!

Put this one together after having a small bro-lift at the firehouse. The aim (aside from proper technique and full range of motion) is to maximize your rest time.

Which means you gotta MOVE!

🟣Coto🟣

6 years ago, on December 8th, we tragically lost one of our own by the hands of another. FDNY Firefighter Faizal Coto, we know not a day goes by that your memory doesn’t live on. You’ll forever be in our hearts, along with all of your family, friends and extended FDNY family!

Tonight we pay homage to FF Faizal Coto (E245/L161) Rest Easy, Brother!

fdnyems thebest fitnessforlife firefighterfitness firefighters volunteerfirefighter crossfit hiit rushthebus firefighterowned inmemoriam heroworkout workoutoftheday igy6 igotyour6nyc fitforduty neverforget

A day late but never forgotten.

Any questions about movements or substitutions, drop us a message!

#5555

“Breakfast at the Rock”
Grab your crew and get after it!

Pick a weight and level of intensity that enables you to move without an extended rest.

As a guide - 50lbs on the DBs for men (35lbs for women).

DBall- whatever weight enables you to get to north of 10 Reps.

Wallball- 20lbs for men, 14lbs for women.

And more importantly enjoy the damn process!