WOD – Thu, Sep 4
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Week of 9/1 Programming Overview
- Monday: LABOR DAY HERO WOD! The Lyon
- Tuesday: WOD: Running, TTB, DB Box Step Overs
- Wednesday: Strength: Back Squats – WOD: Wall Walks, OHS, DU
- Thursday: HYROX WOD
- Friday: Strength: Front Squats – WOD: KB Farmers Carry, Burpees over rower, Row, RMU
- Saturday: Partner WOD: Box Get Overs (High Box), Hang Power Cleans, Wall Balls
- Sunday: Hero WOD Sundays
CrossFit East River – WOD
Strength Superset (10 Rounds for weight)
15:00 EMOM
Minute 1: Push Press
Minute 2: Deadlift
Minute 3: Rest
Deadlift and Push Press
Set 1: 5 Reps @ 70%
Set 2: 5 Reps @ 70%
Set 3: 5 Reps @ 75%
Set 4: 3 Reps @ 80%
Set 5: 3 Reps @ 80%
“Little Red Corvette” (3 Rounds for time)
For Time
Every 3:00 x 3 Sets
20 Deadlifts
20/14 Calorie Bike (sub for row or ski)
Barbell 225/155lb, 102/70kg
Score: Total Sum Time
Time Domain: 2:00-2:20 / Set
Time Cap: 2:30 / Set
Stimulus: Posterior Chain Stamina / Sprint Capacity / Lactate Tolerance
RPE: 9/10
Primary Objective: Complete each set in under 2:15
Secondary Objective: Maintain consistent pacing across all three intervals
[Little Corvette: Levels] (3 Rounds for time)
Level 2:
Every 3:00 x 3 Sets
20 Deadlifts
18/13 Calorie Bike (sub for row or ski)
Barbell Loads: 185/125lb, 84/57kg
Level 1:
Every 3:00 x 3 Sets
15 Deadlifts
15/11 Calorie Bike (sub for row or ski)
Barbell Load: 50% of 1RM
Masters 55+
Every 3:00 x 3 Sets
15 Deadlifts
18/13 Calorie Bike (sub for row or ski)
Barbell Loads: 155/105lb, 70/48kg
Competitor:
For Time
Every 3:00 x 3 Sets
20 Deadlifts
25/20 Calorie Bike
Barbell Loads: 225/155lb, 102/70kg
Hotel / Travel:
For Time
Every 3:00 x 3 Sets
25 Dual Dumbbell Deadlifts
1:00 Treadmill Sprint
Dumbbell: 2×50/35lb, 22.5/15kg
Mobility (Checkmark)
PRVN Mobility #3
1:00/1:00 Couch Stretch
1:00 Extended Reverse Plank Bridge
1:00 Child’s Pose
1:00/1:00 Wall Figure 4 Stretch
Optional Accessories (Checkmark)
3-4 Sets: For Quality
8-10 Glute Ham Raises
:20/:20 Single Leg Sorenson Hold
:30/:30 Standing Paloff Press Hold