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WOD – Tue, May 23

May 23, 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

Strength / Skill (3 Rounds for reps)

3 sets of

Strict TTB – Max Reps

10 Band Pull-aparts

Rest :30s
– Feet stay in front of the rig

– Scale Toes to target in space

Bench Press (5 @ 65%
5 @ 70%
3 @ 75%
3 @ 85%
3+ Max Reps at @ 95%

*% based off 3 RM from last week.
*If you are tired or struggling to hit %’s, use 5% under your 3RM from testing.)

Seven Up (AMRAP – Rounds and Reps)

AMRAP 8min

7 HR Push-ups

7 TTB / Knee Raises

7 Squat Jumps

x: 20# Vest

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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CrossFit East River | The East Village's Fittest Gym