HealthFlex
×
  • Home
  • Get Started
  • Schedule
  • Drop-In
  • About
    • Staff
    • Pricing and Policies
    • Facility
    • Resources
      • mobility WOD
      • Travel WODs
  • Today’s WOD
  • Contact

Thursday 24SEP20

September 24, 2020Uncategorized

Announcements

Additional Programming Resources:

Self-Guided Programming Resources

Visit our COVID Corner for more information on our new health policies:
https://beastriver.com/covid

Beast River Fitness – WOD

Today has TWO workouts posted.
-Workout #1 is the outdoor WOD that is an outdoor class. The outdoor class meets at the gym.
-Workout #2 is a suggested indoor workout for open gym.

DAILY MINDSET
“One can have no smaller or greater mastery, than mastery of oneself.” –Leonardo DiVinci

Leonardi DiVinci was one of the first documented individuals to believe that humans could take flight.

Before it was invented… talk about a nightmarish idea. The thought of hurling ourselves into the air, like a bird, with no guarantee of landing. For him to write the above quote, speaks to his greatest accomplishment – his mastery over his mind. He well knew of the risks, and well recognized the fears. But he believed it to be possible regardless.

It’s good to acknowledge the primary job of our brain – to keep us safe.
It’s going to aim to convince us that we want to avoid risk, danger, and failure.
The saying “it’s you versus you” couldn’t be truer.
It’s not the competition that will beat us. It will only be ourselves.

Metcon

1: Metcon (Time)

Outdoor WOD Part 1:

“The Longest Mile” (reference 25AUG20)

For time:

2 Rounds:

25 Burpees

200m Run

25 Air Squats

200m Run

Then:

2 Rounds:

25 Sit-ups

200m Run

25 HR Push-ups

200m Run
Meet @ East River Park Track 🏃‍♀️ for Outdoor WOD

2: Metcon (No Measure)

Outdoor WOD Part 2:

AFTER PARTY

Cool Down

10-15 Minutes of Stretching & Rolling

Recommended Targets:

Calves

Hamstrings

Quads

Glutes

Warm-up

0: Warm-up (No Measure)

Suggested timeline for today’s suggested workout 🙂 :

0-10: Warm-Up

10-30: G-Strength

30-45: Core Strength

6 Minutes For Quality

10 Burpees

20 Bodyweight Reverse Lunges (10 Each Side)

30s Farmers Carry Hold (30s Each Side)

Strength

1: Metcon (No Measure)

Gymnastics Strength:

16m AMRAP – 1 minute at each station, 4 Rounds:

1) 5-10 Ring Rows / Banded Pull-ups / Pull-Ups

2) 5-10 HR Push-Ups / Ring Dips

3) 6-12 Jumping Air Squats / Alternating Pistols

4) Rest

2: Metcon (No Measure)

Core Strength:

12m AMRAP – 1 minute at each station, 4 rounds:

1) 5-10 Situps / V-Ups from a hollow body

2) 30s Plank / Headstand Hold / Handstand Hold

3) 30s Bar L-Sit / K290

Check us out on Instagram @BeastRiver

[wp_my_instagram username=”beastriver” limit=”6″ layout=”6″ size=”thumbnail” link=””]

Recent Posts

  • WOD – Mon, Jun 30
  • WOD – Sun, Jun 29
  • WOD – Sat, Jun 28
  • WOD – Fri, Jun 27
  • WOD – Thu, Jun 26

BARBELLS AND BURPEES

We'd love to hear from you!
The contact form is the best way to quickly get in touch. If you’d like to stop by the box, please visit our schedule page to make we’re in before you stop by.

‪(347) 352-7154‬

team@BeastRiver.com

647 E 9th Street New York, NY 10009

‪(347) 766-1049‬

team@BeastRiver.com

647 East 9th Street, New York, NY 10009

Copyright Leon Barbell LLC ©2023 all rights reserved
CrossFit East River | The East Village's Fittest Gym