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WOD – Mon, May 22

May 22, 2023Uncategorized

Announcements

📍 FYR Mental Health Awareness Fundraiser / WOD
– This Saturday – all classes
–Mental Health Donate Link

📍 MURPH
The Hero Workout ‘Murph’ will stay on Memorial Day Monday!
We will run 3 Heats starting at 9:30am.
– Social at 11th St. Tavern at 2pm to follow
 

📍 NEW Evening Class times: OG 4p / WODs @ 5p, 6p, 7pm
Per Poll Results we will be shifting ALL evening classes back by :30min.
THIS CHANGE WILL BEGIN MON. JUNE 5TH.
 

🗓 New Evening Schedule:
4p – Open Gym
5p – WOD
6p – WOD
7p – WOD

CrossFit East River – WOD

Back Squat (1 rep @ 83% of 3RM from last week
–Rest 30 sec–

Then 2 reps
–Rest 30 sec–

Then 3 reps…
–Rest 30 sec

Continue to add 1 rep until you reach an 9/10 RPE, leaving 1 reps in the tank for the
If partnered: You go, I go alternating)

– Build to 83%3 RM OR 75% of 1 RM

– Squat adding 1 rep every set.

– Rest :30 between each. (short)

– Cap at 10min

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

Check us out on Instagram @BeastRiver

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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) 352-7154‬

team@BeastRiver.com

647 East 9th Street, New York, NY 10009

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