Would you like find out whether CrossFit Harlem is for you, then you must try one of our $5 Intro Classes!

One Intro Class will tell you everything you need to know about our training methods, whether you like CrossFit and if it for you! Everyone that tries of Intro class is either ready to sign up or ready to run home and never come back! Either way you’ll never know until you try! We are totally RESULTS BASED we are only interested in you reaching your Goals! Its OUR job to get you to your Goals, thats why were here! Come and experience CrossFit OUR Way!

The First step is to come to Barbell Series of Intro Classes. The Barbell Series is a six class series that covers the basics of Barbell Training. You’ll practice perfect form on the Barbell movements that make up our workouts, learn how to Squat, Press, Clean, Snatch appropriately to your own level, and the more efficient you become with these movements the closer you’ll get to your overall goals.

The Movement Standards that we instruct you on will correct your posture, back problems, knee problems etc.we also teach you all the “Cool” CrossFit lingo so when you hear people talking about CrossFit you’ll finally understand what their saying!

The cost of the Barbell Series is $300 this includes Barbell 101, Squat 101, Press 101, DeadLift 101, Interval Training 101 and Everything You’ve Ever Wanted To Know About CrossFit But Were Afraid To Ask, also a 10 Class Card, so you can try some Regular classes and meet the people you will want to be like someday.

Don’t Wait Reserve your spot today!

Email Us or Call Us!

Your Goals Are Waiting!!!

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Black history month is over for this year.

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Happy Brutality.

On January 20, 2009, Barack Obama was inaugurated as the 44th president of the United States; he is the first African American to hold that office. The product of an interracial marriage–his father grew up in a small village in Kenya, his mother in Kansas–Obama grew up in Hawaii but discovered his civic calling in Chicago, where he worked for several years as a community organizer on the city’s largely black South Side. After studying at Harvard Law School and practicing constitutional law in Chicago, he began his political career in 1996 in the Illinois State Senate and in 2004 announced his candidacy for a newly vacant seat in the U.S. Senate. He delivered a rousing keynote speech at that year’s Democratic National Convention, attracting national attention with his eloquent call for national unity and cooperation across party lines. In February 2007, just months after he became only the third African American elected to the U.S. Senate since Reconstruction, Obama announced his candidacy for the 2008 Democratic presidential nomination. After withstanding a tight Democratic primary battle with Hillary Clinton, the New York senator and former first lady, Obama defeated Senator John McCain of Arizona in the general election that November. Obama’s appearances in both the primaries and the general election drew impressive crowds, and his message of hope and change–embodied by the slogan “Yes We Can”–inspired thousands of new voters, many young and black, to cast their vote for the first time in the historic election.

“44th U.S. President”

9-8-7-6-5-4-3-2 Burpees, Deadlifts 135/225, Pull-ups.

After the heady rush of the civil rights movement’s first years, anger and frustration was increasing among many African Americans, who saw clearly that true equality–social, economic and political–still eluded them. In the late 1960s and early ’70s, this frustration fueled the rise of the Black Power movement. According to then-SNCC chairman Stokely Carmichael, who first popularized the term “black power” in 1966, the traditional civil rights movement and its emphasis on nonviolence, did not go far enough, and the federal legislation it had achieved failed to address the economic and social disadvantages facing blacks in America. Black Power was a form of both self-definition and self-defense for African Americans; it called on them to stop looking to the institutions of white America–which were believed to be inherently racist–and act for themselves, by themselves, to seize the gains they desired, including better jobs, housing and education. Also in 1966, Huey P. Newton and Bobby Seale, college students in Oakland, California, founded the Black Panther Party. While its original mission was to protect blacks from white brutality by sending patrol groups into black neighborhoods, the Panthers soon developed into a Marxist group that promoted Black Power by urging African Americans to arm themselves and demand full employment, decent housing and control over their own communities. Clashes ensued between the Panthers and police in California, New York and Chicago, and in 1967 Newton was convicted of voluntary manslaughter after killing a police officer. His trial brought national attention to the organization, which at its peak in the late 1960s boasted some 2,000 members.

“Black Power” Bear Complex Cycles 12reps 45/75lbs, 9reps 65/95lbs, 6reps 95/135lbs, 3rep 115/155lbs, Clean & Jerks 12reps 45/75lbs, 9reps 65/95lbs, 6reps 95/135lbs, 3reps 115/155lbs, Power Snatches 12reps 45/75lbs, 9reps 65/95lbs, 6reps 95/135lbs, 3reps 115/155lbs

By the early 1970s, the advances of the civil rights movement had combined with the rise of the feminist movement to create an African-American women’s movement. “There can’t be liberation for half a race,” declared Margaret Sloan, one of the women behind the National Black Feminist Organization, founded in 1973. A year earlier, Representative Shirley Chisholm of New York became a national symbol of both movements as the first major party African-American candidate and the first female candidate for president of the United States. A former educational consultant and a founder of the National Women’s Caucus, Chisholm became the first black woman in Congress in 1968, when she was elected to the House from her Brooklyn district. Though she failed to win a primary, Chisholm received more than 150 votes at the Democratic National Convention. She claimed she never expected to win the nomination. It went to George McGovern, who lost to Richard Nixon in the general election. The outspoken Chisholm, who attracted little support among African-American men during her presidential campaign, later told the press: “I’ve always met more discrimination being a woman than being black. When I ran for the Congress, when I ran for president, I met more discrimination as a woman than for being black. Men are men.”

In 1952, the former Malcolm Little was released from prison after serving six years on a robbery charge; while incarcerated, he had joined the Nation of Islam (NOI, commonly known as the Black Muslims), given up drinking and drugs and replaced his surname with an X to signify his rejection of his “slave” name. Charismatic and eloquent, Malcolm soon became an influential leader of the NOI, which combined Islam with black nationalism and sought to encourage disadvantaged young blacks searching for confidence in segregated America. As the outspoken public voice of the Black Muslim faith, Malcolm challenged the mainstream civil rights movement and the nonviolent pursuit of integration championed by Martin Luther King Jr. Instead, he urged followers to defend themselves against white aggression “by any means necessary.” Mounting tensions between Malcolm and NOI founder Elijah Muhammad led Malcolm to form his own mosque in 1964. He made a pilgrimage to Mecca that same year and underwent a second conversion, this time to Sunni Islam. Calling himself el-Hajj Malik el-Shabazz, he renounced NOI’s philosophy of separatism and advocated a more inclusive approach to the struggle for black rights. On February 21, 1965, during a speaking engagement in Harlem, three members of the NOI rushed the stage and shot Malcolm some 15 times at close range. After Malcolm’s death, his bestselling book The Autobiography of Malcolm X popularized his ideas, particularly among black youth, and laid the foundation for the Black Power movement of the late 1960s and 1970s.

“By Any Means Necessary”

For Time: 50 Front Squats Unbroken, 50 Push Press Unbroken, 50 Back Squats Unbroken, 50 Overhead Squats Unbroken, 50 Thrusters Unbroken. Rules for Unbroken: If you stop for more than 10seconds or put the bar down 5 burpees must be done immediately then you can continue your reps. a 30 second rest is… permitted after the completion of each 50rep movement. 45/65

On August 28, 1963, some 250,000 people–both black and white–participated in the March on Washington for Jobs and Freedom, the largest demonstration in the history of the nation’s capital and the most significant display of the civil rights movement’s growing strength. After marching from the Washington Monument, the demonstrators gathered near the Lincoln Memorial, where a number of civil rights leaders addressed the crowd, calling for voting rights, equal employment opportunities for blacks and an end to racial segregation. The last leader to appear was the Baptist preacher Martin Luther King Jr. of the Southern Christian Leadership Conference (SCLC), who spoke eloquently of the struggle facing black Americans and the need for continued action and nonviolent resistance. “I have a dream,” King intoned, expressing his faith that one day whites and blacks would stand together as equals, and there would be harmony between the races: “I have a dream that my four little children will one day live in a nation where they will not be judged by the color of their skin but by the content of their character.” King’s improvised sermon continued for nine minutes after the end of his prepared remarks, and his stirring words would be remembered as undoubtedly one of the greatest speeches in American history. At its conclusion, King quoted an “old Negro spiritual: ‘Free at last! Free at last! Thank God Almighty, we are free at last!’” King’s speech served as a defining moment for the civil rights movement, and he soon emerged as its most prominent figure.

‘March on Washington’

Run 1 mile

3 rounds of 10 Thrusters (75/115) 20 KB Swings (32/53), 40 Double unders

Run 1 mile

On February 1, 1960, four black students from the Agricultural and Technical College in Greensboro, North Carolina, sat down at the lunch counter in a local branch of Woolworth’s and ordered coffee. Refused service due to the counter’s whites-only policy, they stayed put until the store closed, then returned the next day with other students. Heavily covered by the news media, the Greensboro sit-ins sparked a movement that spread quickly to college towns throughout the South and into the North, as young blacks and whites engaged in various forms of peaceful protest against segregation in libraries, on beaches, in hotels and other establishments. Though many protesters were arrested for trespassing, disorderly conduct or disturbing the peace, their actions made an immediate impact, forcing Woolworth’s–among other establishments–to change their segregationist policies.

To capitalize on the sit-in movement’s increasing momentum, the Student Nonviolent Coordinating Committee (SNCC) was founded in Raleigh, North Carolina in April 1960. Over the next few years, SNCC broadened its influence, organizing so-called “Freedom Rides” through the South in 1961 and the historic March on Washington in 1963; it also joined the NAACP in pushing for the passage of the Civil Rights Act of 1964. Later, SNCC would mount an organized resistance to the Vietnam War. As its members faced increased violence, SNCC became more militant, and by the late 1960s it was advocating the “Black Power” philosophy of Stokely Carmichael (SNCC’s chairman from 1966-67) and his successor, H. Rap Brown. By the early 1970s, SNCC was effectively disbanded.

Black History Wod: Student Non-Violent Coordinating Committee “SNCC” For Time: 100 Air Squats, 100 Sit-Ups, 100 Push-Ups, 100 Knees to Elbow (Plank Style)