Week 1 Theme: SpiritWeek!
-Wear your CFER schwag
Week 1 Social: Bobby’s
New local spot on corner by gym (9th & C)
CrossFit East River – WOD
EMOM 27.2 (AMRAP – Reps)
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)
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