Friday

Announcements

Weightlifting Meet Sign-up Sheet: Link

🗓 May 6th @ CFER: 10a-2p
** Sign-up by Thursday for planning purposes
🥞 Potluck – bring food!

🙋‍♀️ We need 1 Judge & 3 Plate Changers
 

Shoe Rack and Lost & Found
– 1 Member = 1 Shoe Spot

(shoe rack for shoes, and what small items can fit neatly within shoes)

– Claim your Lost and Found

CrossFit East River – WOD

Intervals: Cals + Abs (Calories)

Minutes + (2 min rest)
8-6-4-2-1

– Row or Bike
– Max cals. in each time interval.
– Rest 2 min between intervals
– Athletes competing in the meet should treat today as a deload day.

– Athletes looking for some extra AB work can do 1 minute of abs after row.

– Abs of athletes choice: Plank/Bicycles/Body Saw…etd.

– Give 1 minute complete rest between sets