Monday 4NOV13

November 3, 2013WOD

Mobile Scheduling App
We’ve been searching for a while for an app that allows you to schedule and cancel classes while on the go. Most of the apps we found didn’t work, were pointlessly expensive, or didn’t work AND were expensive. We think we found a winner with MINDBODY Connect. It’s not perfect, but it works and it’s free.

1. Create an account with the e-mail you use to log in for classes
2. Verify your e-mail
3. Search for “CrossFit East River” in “New York, NY”
4. Star us, so you don’t have to search later
5. Sign up for classes or cancel your reservations
5. WOD so hard

8 minute EMOM
3-Position Snatch: Power Position – Hang Above Knees – Floor
@ 50% of 1RM Snatch (Refer to 28OCT13)

Then,

LuRong Living WOD #3 (Refer to 17SEP13)
(Yes, LuRong on a Monday!)

For Time (5 minute time cap):

10 Hang Power Cleans (135/95 LIII or 95/65 LII or 65/45 LI)
20m Sprint
8 Hang Power Cleans (135/95 LIII or 95/65 LII or 65/45 LI)
40m Sprint
6 Hang Power Cleans (135/95 LIII or 95/65 LII or 65/45 LI)
60m Sprint
4 Hang Power Cleans (135/95 LIII or 95/65 LII or 65/45 LI)
80m Sprint
2 Hang Power Cleans (135/95 LIII or 95/65 LII or 65/45 LI)
100m Sprint

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