Monday 30JUN14

June 29, 2014WOD

Attention Gym Cyclists; An Exercise in Organized Suggestion

We always want to make sure there’s a safe an accessible place to leave your bike during the WOD. Unfortunately there aren’t many outdoor options on 9th Street near the gym.

We’re not going to remove the gym’s bike rack until we have a good solution, so…

Please request a CityRacks in front of the gym:

1. Go here: http://www.nyc.gov/html/dot/html/bicyclists/cityrack-suggest.shtml

2. Enter your information as application – customer.

3. Enter our information as requested location:

CrossFit East River
647 E 9 St – btw Ave B/C
East Village
Block and Lot: 1-392-39
Phone 212-995-8700

4. THANK YOU, lets see if this works. Safe riding!

June Challenge Winner to be Announced Wednesday

Skill
Strict HSPU – work up to a “5RM”
Option 1: Brasserie method – starting with two green bands work down to the thinnest bands possible where you can still complete 5 reps
Option 2: Deficit method – starting with two ab matts work up to the deepest deficit possible where you can still complete 5 reps

Complete 3 x ME sets at your deepest 5RM deficit/band resistance

Conditioning
3 rounds for total reps:
1 min burpees
1 min pistols (alternate each rep)
1 min pull-ups
Rest 1 minute

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