Programs and Services

At Crow Hill CrossFit we offer multiple programs and services designed to constantly challenge you as you meet your fitness and performance goals.  We offer CrossFit Group Classes, On Ramp Group Classes and On Ramp Private Training, CrossFit Level 2, CrossFit Kids, Open Gym, Individualized Programming, Personal Training, Running Club, Kettlebell Kitchen, Lewis Waite CSA-Extra, and Sport Massage Therapy.  Also, visit our sister gym, Murder of Crows Barbell for all your Weightlifting and Powerlifting needs! 

 
 

CrossFit Group Classes

Our general CrossFit program is the heart of our community.  We offer elite level programming for athletes to achieve their general fitness goals.  CrossFit is high intensity, functional fitness that can be tailored to the needs of every athlete regardless of fitness background. 

CrossFit work outs are constantly varied and uniquely combine movements from gymnastics, calisthenics, track and field, weightlifting and powerlifting.  Workouts most often range from 5 minutes to 30 minutes and incorporate multiple fitness domains like endurance, strength, speed, flexibility, balance, accuracy, agility, etc.  The goal for CrossFit is general physical preparedness.  We create our program to provide balanced gains in each of these areas.  CrossFit is great for those looking for general fitness and health.  Athletes will be prepared to face any challenge that they may wish to take on, ranging from an Olympic lifting competition to a 5K race.

You must have at least two months CrossFit experience to purchase these memberships.  If you do not have experience, please sign up for our mandatory On Ramp program.

 

You must have at least two months CrossFit experience to purchase these memberships.  If you do not have experience, please sign up for our mandatory On Ramp program.

  • CrossFit GoldUnlimited CrossFit Classes + Unlimited Open Gym: $225/month
  • CrossFit Silver: 13x a Month CrossFit Classes + Unlimited Open Gym: $200/month
  • CrossFit Bronze: 9x a Month CrossFit Classes: $165/month
  • 10 Pack (expires after 1 year): $200
  • Drop In: $25

 

 

CrossFit On Ramp Classes

 In CrossFit we perform advanced weightlifting movements like the snatch, clean and jerk – powerlifting movements like the squat, deadlift, bench press, and shoulder press. We perform basic gymnastics’ movements like the air squat, the push up, the handstand push up, the pull up, the kipping pull up, muscle up, toes to bar, knees to elbows, and box jumps. We work on calisthenics, running, jumping, and climbing ropes. These movements incorporate the natural movement patterns of the body, and elicit the greatest adaptations from the body, i.e. you get stronger, faster, and healthier… quicker.

At Crow Hill CrossFit we want to make sure all athletes are able to safely, and with competence, perform these movements. This is why we have our On Ramp program.

To get started at Crow Hill CrossFit new athletes will need to sign up for our On Ramp package. On Ramp is a series of 6 classes that you must attend.  Every other week we are starting an On Ramp program!

Classesare scheduled Tuesday, Thursday at 8pm and Sunday at 10am.  After you attend your 6 On Ramp classes you have two weeks to use 6 General CrossFit classes (cannot be put on hold).   12 total classes!

We also offer aprivate training at a reduced rate for athletes looking to get started with CrossFit.  Athletes may attend 3 private training sessions.  When they graduate from On Ramp they will have one week to attend 3 General CrossFit classes (cannot be put on hold).  3 Private Training sessions and 3 CrossFit classes!   

New CrossFit athletes must attend our On Ramp program.

  • On Ramp Group Classes: $250
  • On Ramp Private Training: $250

Our On Ramp memberships renew as a 13x a month CrossFit membership.  This may be canceled or changed by emailing us 48 hours before the membership renews. 

 
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CrossFit Level 2 Group Classes

CrossFit is the Sport of Fitness and our athletes participate in local competitions around the city and beyond.  For athletes looking for a greater challenge, we offer 90 Minute Level 2 classes.  This is part of our competitive program.  Athletes must have at least 6 months of CrossFit experience or instructor permission to participate in these classes.    Our Level 2 athletes are physically tested every three months, and those that pass the participation and physical tests are offered discounted memberships, individualized programming, and are paid to compete for Crow Hill CrossFit.

Must have 6 months CrossFit experience to attend these classes.  While any CrossFit group class membership will allow you to attend these classes, we highly recommend that you have one of the following memberships to get the most out of your Level 2 Classes. 

  • CrossFit Gold: Unlimited CrossFit Classes + Unlimited Open Gym: $225/month

Our All Access membership allows unlimited access to CrossFit classes and unlimited access to Open Gym - a requirement for Level 2 classes. 

 

 

CrossFit Kids

The Crow Hill CrossFit Kids extends the benefits of a General Physical Preparedness (GPP) program to the youth population of Crown Heights.  Our certified CrossFit Kids Instructor, Shaina Rotter,  will provide a core curriculum in strength and conditioning that extends beyond the time spent in the gym.  We share our love for health and fitness in daily life, and teach foundational movement patterns that prepares youths for the unknown and the unknowable.

Our classes make strong use of play and fun as applied to fitness.  We use safe and proven movements that are natural to the way we move.  We run, jump, skip rope; we throw, squat, and pick things up.  We play games and we learn new skills.  Your child will always learn a new movement, apply that new movement in a work out, play a game, and have fun!

This program is for children aged 7 to 13.  Family punch cards can be purchased.

  • 20 Class Punch Card:  $340
  • 10 Class Punch Card: $180
  • 1 Class Punch Card: $20

Punch cards can not be refunded.  Punch cards can be shared among family members. 

 

Open Gym

We offer open gym times for athletes looking to supplement their class work with additional gymnastics and barbell skill work.  This is great for athletes looking to get in that little extra bit, or to work on their individualized programming. During most times athletes will have access to our Concept 2 Rowers, Astro Turf, Pull Up Bar Complex, Gymnastics Rings, Dumb Bells, GHD benches, our mobility area, and up to 5 lifting platforms.  Our CrossFit classes will take priority, but there are some advantages for being one of the largest CrossFit gyms in New York City!  

The Silver and Gold CrossFit memberships include unlimited Open Gym access for no extra charge!

This is a great option for our Level 2 CrossFit athletes looking to practice their skill work so they are able to pass the performance tests. 

For those looking for a place to train for weightlifting and powerlifting, please visit our sister gym, Murder of Crows Barbell

Open Gym memberships can be purchased as stand alone memberships or as an add on to your monthly membership.

  • Unlimited Open Gym: $200/month

Unlimited Open Gym allows you to use our facility for your training during open hours.  Equipment availability is dependent on the needs of the classes. 

 

Private Training and Individualized Programming

Our private training sessions make use of many of the same principles as our CrossFit group classes.  However, we establish a personalized training program that will best achieve the fitness goals of the athlete.  If general physical preparedness is the athlete’s goal, the format of the training session will mimic the CrossFit group classes with special attention to fitness weaknesses of the athlete.  If the athlete wishes to build their strength, we will emphasize barbell training like the squat, deadlift, shoulder press, and bench press.  If the athlete wishes to lose weight we will emphasize basic gymnastics movements and endurance exercises.  There will be one trainer assigned to each athlete and training sessions will be assigned according to athlete and trainer availability.  Sessions are one hour in duration.

For those of our athletes with Open Gym memberships we offer personalized programming to meet your goals.  Whether that is to perfect your pull ups, handstand push ups, muscle ups, or to get stronger, faster, or to lose weight,  our highly trained staff will design a program to meet those goals.  

Personal Training Packages are good for 1 year.

  • 1 Private Training Sessions: $95
  • 5 Private Training Sessions: ($73 per hour) $365
  • 10 Private Training Sessions: ($68 per hour) $680

Individualized Programming Packages must be combined with an Open Lifting or CrossFit membership.

  • 4 Weeks of Programming: $25

Individualized programming is four weeks of programming and will auto renew unless the athlete emails to cancel one week before the end of the four week cycle.

Clubs and Other Services

Crow Hill Running Club is led by Coach Dan and is a great way to combine your love of running with your love for CrossFit.  Our Running Club runs on a simple philosophy.  We learn HOW to do a thing first.  Once we feel competent in the technique, then we can add intensity to that movement.  If your technique can hold up under intensity, then, and ONLY then will we add volume.

Seems simple.  Learn HOW to do a thing before you do the thing LOTS.  And this seems logical to anyone that thinks about it.  And yet running is somehow excluded from this.  Want to run a half marathon?  Ok, let’s look at the training plan and see how many miles I should be running every week.  Miles, miles, miles.  In fact, runners tend to see the hierarchy completely reversed.  Volume first, then MAYBE intensity, and then, maybe far off in the future, add a little technique in just because.  And then we wonder why two our of three runners get injured every year.

We want to change it up.  We want to be different.  We understand that being strong is an important aspect of health and running.  In fact the stronger you are (combined with proper technique), the faster you will run.  Learn how to run.  Lifts heavy weights a couple of times a week.  Realize that stronger IS faster.

Kettlebell Kitchen delivers delicious, paleo and clean meal offerings. Their chefs cook up healthful, goal-focused meals from the best produce and ingredients possible.

How It Works

Eating well is as easy as 1, 2, 3

  • 1 - Order A La Carte or Create a Custom Meal Plan With A Nutritionist

    Work with a nutritionist to plan a menu just for you or choose from a menu of delicious offerings embracing clean eating.

  • 2 - Schedule Your Meal Pick Up

    Plan your meals ahead for pick up twice each week. Orders need to be placed 5 days prior to delivery date allowing our chefs to use the freshest produce possible. 

  • 3 - Pick Up from at Crow Hill CrossFit

    We deliver to Crow Hill Monday and Wednesday.  Your meals will be waiting for you to heat, eat and feed the champion in you.

 

 


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Alan and Nancy Brown of Lewis Waite Farms are big believers in keeping things as close to nature as possible. Along with Colin Brown, they raise grass-fed and grass-finished beef and pasture raised, GMO free pork on land that is Certified Organic by NOFA-NY. In addition to selling their meats at Farmers Markets in Dorset, VT and Saratoga Springs, NY each weekend, they also sell to Crow Hill CrossFit members usually every three weeks! They offer the products from over 35 local family farms and producers, including 9 kinds of meat, lots of cheese, bread, flour, grains, lacto-fermented vegetables, pastas, jams and chutneys, and much much more!

Sport Massage Therapy

Sara Hunninghake has been a licensed massage therapist since 2012 and is also the community manager at Finish Line Physical Therapy in New York City. She was recently certified as a Fellow of Applied Functional Science through the internationally acclaimed Gray Institute. She started running in college and has completed five marathons and countless half marathons. In 2014, she transitioned to triathlons and recently completed her first half-Ironman.

We are very lucky that she will be making herself available for 1 hour bookings on Sundays.  And please note this is not your average ‘massage’.  This is an essential method for recovery, and is geared towards the athlete looking to make improvements with how they move and how they feel.