Thursday

February 17, 2023Uncategorized

Announcements

Register for The Open! Link here

Week 1 Theme: SpiritWeek!
-Wear your CFER schwag

Week 1 Social: Bobby’s
New local spot on corner by gym (9th & C)

Thursday 3pm – Youtube Announcement Live

CrossFit East River – WOD

EMOM 27.2 (AMRAP – Reps)

EMOM 27:
Minute 1: 15 KBS + Max DUs / Criss-Cross Singles
Minute 2: 8 Box Jumps + Max Cal. Bike / Row
Minute 3: Rest

Score is cals + DUs
Athletes not competing in the open can give this fun EMOMa go!

Open for The Open (No Measure)

EMOM 27:

Minute 1: Movement 1

Minute 2: Movement 2

Minute 3: Movement 3 or Rest

*Score = Checkbox

*Move for Quality!
-This gives athletes a chance to practice a skill of choice they want to get better at for The Open

-Today is geared towards “practice” and dialing in mechanics at a controlled heart rate

-Athletes should choose an appropriate rep scheme for each movement that keeps today’s workout at practice intensity