{"id":4978,"date":"2023-11-28T22:40:38","date_gmt":"2023-11-28T22:40:38","guid":{"rendered":"https:\/\/crossfitnycflatiron.com\/?p=1591"},"modified":"2023-11-28T22:40:38","modified_gmt":"2023-11-28T22:40:38","slug":"black-box-hyrox-benchmark-december-9","status":"publish","type":"post","link":"https:\/\/crossfitnyc.com\/wod\/black-box-hyrox-benchmark-december-9\/","title":{"rendered":"BLACK BOX HYROX BENCHMARK (DECEMBER 9)"},"content":{"rendered":"\n<p>On Saturday, December 9th, the WOD at 50 West 28th Street will be:<\/p>\n\n\n\n<p><strong>The Black Box Hyrox Benchmark<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>1000-meter Ski Erg&nbsp;<\/li>\n\n\n\n<li>50-meter Sled Push&nbsp;<\/li>\n\n\n\n<li>50-meter Sled Pull&nbsp;<\/li>\n\n\n\n<li>600-meter Shuttle Run&nbsp;<\/li>\n\n\n\n<li>80-meter Burpee Broad Jumps&nbsp;<\/li>\n\n\n\n<li>1000-meter Row<\/li>\n\n\n\n<li>200-meter Farmers Carry&nbsp;<\/li>\n\n\n\n<li>600-meter Shuttle Run<\/li>\n\n\n\n<li>100-meter Weighted Walking Lunges&nbsp;<\/li>\n\n\n\n<li>100\/75 Wall Balls<\/li>\n<\/ul>\n\n\n\n<p><\/p>\n\n\n\n<p>We will be starting 4 people every 15 minutes and are allocating the following time slots exclusively to our Flatiron members:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>8:30 AM<\/li>\n\n\n\n<li>8:45 AM<\/li>\n\n\n\n<li>9:30 AM<\/li>\n\n\n\n<li>9:45 AM<\/li>\n\n\n\n<li>10:30 AM<\/li>\n\n\n\n<li>10:45 AM<\/li>\n\n\n\n<li>11:30 AM<\/li>\n\n\n\n<li>11:45 AM<\/li>\n<\/ul>\n\n\n\n<p><\/p>\n\n\n\n<p><strong>Members will be able to register in Zen Planner starting December 2. If you would like to reserve your start time sooner or if you have questions, email\u00a0Desk28@CrossFitNYC.com<\/strong><\/p>\n\n\n\n<p><\/p>\n\n\n\n<p>Learn more about the Black Box Hyrox Program at CrossFit NYC\u00a0<a href=\"https:\/\/crossfitnycflatiron.com\/hyrox-training\/\" target=\"_blank\" rel=\"noopener\">here<\/a>.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>On Saturday, December 9th, the WOD at 50 West 28th Street will be: The Black Box Hyrox Benchmark We will be starting 4 people ever&#8230;<\/p>\n","protected":false},"author":14,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[7],"tags":[],"class_list":["post-4978","post","type-post","status-publish","format-standard","hentry","category-wod"],"acf":[],"_links":{"self":[{"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts\/4978","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/users\/14"}],"replies":[{"embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/comments?post=4978"}],"version-history":[{"count":0,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts\/4978\/revisions"}],"wp:attachment":[{"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/media?parent=4978"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/categories?post=4978"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/tags?post=4978"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}