EMOM Fitness

Contact information, map and directions, contact form, opening hours, services, ratings, photos, videos and announcements from EMOM Fitness, Sports & Fitness Instruction, New York, NY.

07/16/2026

6.15.2026 Training Day on the EMOM Fitness Program ‼️

Part 1: 1 & 1/4 Front squats with focus on being explosive immediately into high box jumps.

Part 2: Deficit Reverse Lunges immediately into Lateral Bounds to Box Jumps

Part 3: 30:00 Zone 2 conditioning mixing together two different aerobic movements. Today it was jumping rope and running on the tread.

06/27/2026

You know we love our long EMOM’s on Saturday’s

This is on purpose and it is to get us used to having our heart rates elevated for an extended amount of time. Most workouts are in the 8-20 minute time domain, so pushing hard for 40 minutes on these will make those shorter ones seem a lot more manageable.

Primary Objective: Don’t Quit :)
Secondary Objective: Get er done

Who do you know that loves long EMOMs? Tag em 👇🏼

Level 1️⃣: 10/8 cal, 15 kb swings 35/26lbs, 3 half walks, 75 single unders, 16 db santch 25/15 lbs, 5 burpee box step overs
Level 2️⃣: 12/10 cal, 15 kb swings 53/35lbs, 5 half walks, 100 single under, 16 db santch 35/25 lbs, 7 burpee box step overs
Level 3️⃣: As programmed above

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📸: SAMPRODUCTIONS I PHOTOGRAPHE I VIDÉASTE

⏳ MAKE EVERY MINUTE COUNT ⌛️

05/30/2026

🚨 We’re excited to announce that we’re partnering with to help lead their HYROX classes launching Monday June 1st!

Classes are open to both GH members and non-members. Link in bio to register.

Coached by NYC/NJ elite trainer and athlete .nunes7. A rockstar hybrid athlete who will be competing this year at the HYROX World Championships in Stockholm. Dan will help ensure you Make Every Minute Count 👊🏼

Come drop in for a session and checkout the amazing facility Grind House has built right in the heart of Manhattan!

05/25/2026

Land of the free, because of the brave! Happy Memorial Day 🇺🇸

Today in remembrance of all those who have served and have laid down their lives for us

we will do the Hero Workout Murph which is 1 Mile run, 100 pull-ups, 200 push-ups, 300 squats and then another mile run. If you have a weight vest (20/14 #) and can complete this in under an hour with it, wear it!

For us we like to think of the middle section in terms of an EMOM. If you can complete each round every minute on the minute, that’s awesome! If you need a little more time try doing a round every 1:30, or 2:00, the goal is to stay consistent and not burn out because you still have a mile left of running afterwards.

Kipping is allowed but we’re hitting this with strict pull-ups today 💪🏼!

See level modifications below 👇🏼

Level 1️⃣: No Vest. 800m runs, 3/6/9 rep scheme for Cindy

Level 2️⃣: no vest or maybe a vest. Can also be just a vest for the runs or just a vest for the pull-ups, push-ups & squats. Want to target a 60:00 or less finish time

Level 3️⃣: vest with strict pull-ups!

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⏳ MAKE EVERY MINUTE COUNT ⌛️

05/24/2026

4 rounds of 3-minutes of work followed by 2-minutes of rest. The programmed rest is here to allow us to put our foot down and really push the pace during the working minutes.

We should aim to be moving smooth and fast through the opening DB Snatches and burpee box jump overs before settling into a nice steady consistent pace on the DB box step ups.

Target should be to hit +- 3 reps of our opening set for all sets. So if on our first set moving quickly we hit 20 box step ups, our goal should be to keep hitting at least 17+ per round. Consistency is 🔑

👇🏼 Tag someone who despises weighted box step ups below.

Level 1️⃣: 10-30/5-15 # DB on 20” or lower box

Level 2️⃣: 35-45/20-30 # DB & 24/20” box

Level 3️⃣: As prescribed w/ 50/35 # DB & 24/20” box

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▫️MAKE EVERY MINUTE COUNT▫️

05/21/2026

Row conditioning 🔥

Perform the above on a running clock. The total time for the workout is 20:00. The number of sets goes down each section but the calories go up. The idea here is to work on our pacing. The first 4 sets should be our fastest pace and we should gradually slow the pacing at each section. For example row at 1550 cal/hr for the first 4 sets of 15/12 cals, then row at 1450 cal/hr for the sets of 30/21 cals and keep lowering the cals/hr by 100 for each next section.

👇🏼 Tag someone who loves rowing below!

Level 1️⃣: perform at 75% of the calories above

Level 2️⃣: perform at 90% of calories above

Level 3️⃣: As prescribed

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▫️MAKE EVERY MINUTE COUNT▫️

05/18/2026

7 Days until Murph!!!

Memorial Day is early this year so you only have one more week to prep

1 Round of Cindy = 5 Pull Ups, 10 Push Ups, 15 Air Squats

Primary Objective: Similar to Murph prep from 2 weeks ago, you have a buy in and buy on run and the goal is to have similar run times on both ends

Secondary Objective: Complete 1 round of Cindy in less than 50 seconds. If it takes you longer than that, scale the reps down to 10/7/4

“Murph” is a well known Hero WOD completed on Memorial Day every year. It is in honor of Lt. Michael Murphy who died in Afghanistan in 2005 and was awarded the Medal of Honor. This is more than just a workout. It is in memory of someone who made the ultimate sacrifice.

Tag your friends that will be doing Murph this year👇🏼

Level 1️⃣: As programmed above with kneeling push ups and ring rows
Level 2️⃣: As programmed above at bodyweight
Level 3️⃣: As programmed above with a 20/14 lb weight vest

🏋🏻‍♀️:
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⏳ MAKE EVERY MINUTE COUNT ⌛️

05/15/2026

Working out is more fun with friends 💪🏻

Grab your crew and join EMOM Fitness together. New training cycle starts Monday, May 18th.

Weekly Overview
Monday: Squats
Tuesday: Overhead Pressing
Wednesday: Lower Body Unilateral
Thursday: Rest
Friday: Push / Pull
Saturday: Cleans + Long EMOM
Sunday: Rest

Strength is the focus, conditioning is built in daily.

Hold each other accountable, push the pace, and track your progress on the community leaderboard.

Train with intent. Show up together. Get better.

05/14/2026

You know the drill. Let’s build to a heavy in this complex today.

Every 3:00 you will complete one complex unbroken. You can choose to stay at a set weight across all five sets, or build in weight working to a heavy. It’s ok if we fail on the last set, but our fail should be on the shoulder to overhead.

A good target weight for this would be about 80%+ of your 1RM clean & jerk.

👇🏼 tag your friends below who love a barbell complex!

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▪️ MAKE EVERY MINUTE COUNT ▪️

05/11/2026

14 Days until Murph

Primary Objective:Your buy out 800m should be just as fast if not faster than your 800m buy in

Secondary Objective: Complete 1 round of Cindy in less than 50 seconds. If it takes you longer than that, scale the reps down to 10/7/4

1 Round of Cindy = 15 Air Squats, 10 Push Ups, 5 Pull Ups

“Murph” is a well known Hero WOD completed on Memorial Day every year. It is in honor of Lt. Michael Murphy who died in Afghanistan in 2005 and was awarded the Medal of Honor. This is more than just a workout. It is in memory of someone who made the ultimate sacrifice.

Tag your friends that will be doing Murph this year👇🏼

Level 1️⃣: As programmed above with kneeling push ups and ring rows
Level 2️⃣: As programmed above at bodyweight
Level 3️⃣: As programmed above with a 20/14 lb weight vest

🏋🏻‍♀️:

⏳ MAKE EVERY MINUTE COUNT ⌛️

Address

New York, NY

Website

http://www.emomfitness.co/

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