WOD – Mon, Jun 30
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🆕 Bring a Friend for Free – Saturdays at 9AM!
We’re piloting a new Bring a Friend for Free class every Saturday at 9AM!
Bring one guest to class — no experience needed, just have them fill out the waiver here: Waiver Link
Got more than one guest in mind? Just give Meg or Connor a heads-up!
Week of 6/30 Programming Overview
- Monday: Strength: Back Squat – WOD: Row/Bike, KB Box Step Ups
- Tuesday: WOD: Power Snatch, Bar Facing Burpees
- Wednesday: WOD: Squat Clean, Bench Press, Wall Balls
- Thursday: Strength: Pull Ups – WOD: Running, TTB
- Friday: Strength: Deadlifts – WOD: Devil’s Press, Double Unders
- Saturday: Partner WOD – Thrusters, Box Jump Overs, Pull Ups
- Sunday: Hero WOD with Coach Connor
CrossFit East River – WOD
Back Squat (Every 2:30 x 4 Sets
4 Back Squats
+
4 Lateral PVC Pipe Jump Over, For Height
Loading:
Set 1: 70%
Set 2: 75%
Set 3: 80%
Set 4: 80%+
Level 1:
Back Squats as Prescribed
Lateral Line Jumps
)
Lateral PVC Pipe Jump Over
Goal: Focused controlled reps on the Back Squats and clean execution on the Lateral PVC Pipe Jump Over.
Stimulus: Absolute Strength and Plyometrics
Cues
-Root through the floor, hips move back and down on the Squat
-Focus on pulling the knees up and drive over the PVC Pipe.
Modifications:
– Adjust to Box Squats or Split Squats depending on the limitations for the athlete.
-Adjust PVC Pipe Jump Overs to Lateral Hops over Line
“Drain You” (6 Rounds for reps)
3 Sets:
1:00 AMRAP
12/9 Calorie Row/Bike
– Max Single Kettlebell Front Rack Step-Ups
– Rest 1:00 –
1:00 AMRAP
12/9 Calorie Row
– Max Goblet Squats
– Rest 1:00 –
Kettlebell: 53/35 24/16kg
Box Height: 20in
—
Score: Total Step-Ups + Total Goblet Squats across all 3 sets
Goal: Accumulate 40–60+ total reps between step-ups and squats
Stimulus: Aerobic Power with Unilateral and Squat Volume Under Fatigue
RPE: 8.5–9/10
Primary Objective: Maximize clean reps on kettlebell movements after fast calorie buy-in
Secondary Objective: Maintain repeatable bike/row pacing to leave 20–30+ seconds for KB work
[Drain You: Levels) (6 Rounds for reps)
Level 2:
Calories: 9/7
Kettlebell: 44/26lb, 20/12kg
Level 1:
Calories: 8/6
Kettlebell: 35/18lb, 16/8kg
Masters 55+
Calories: 9/7
Kettlebell: 44/26lb, 20/12kg
Competitor:
Calories: 13/10
Kettlebell: 70/53lb, 32/24kg
Travel / Hotel:
150m Run
Use a Bench for Step-Ups
Mobility
PRVN Recovery #3
1:00/1:00 Couch Stretch
1:00/1:00 Single Leg Forward Fold
1:00 Updog Pose
1:00 Seated Straddle Stretch
1:00 Saddle Pose
Optional Accessories (Checkmark)
3-4 Sets, For Quality
50/50ft (15/15m) Lateral Crossover Sled Drag
10/10 Single Leg Hip Thrust
:30 Weighted Hip Thrust Hold