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WOD – Wed, May 24

May 24, 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

Deadlift (Hand Release Deadlifts
5-5-5-3-1+
%:70-75-80-85-90)

– Hand Release Deadlifts means athletes need to reset each rep. (Not touch and go reps)

– Focus on bracing for each rep.

+ means athletes should perform max reps on the final set.

– No measure athletes should build over the sets and reps to a challenging last set of 5-7.

Work / Rest (AMRAP – Reps)

Every :30s by 5 Rounds

1) Row cals.

2) Rest

3) Burpee Box Jump

4) Rest

—Repeat until 5 rounds is complete—
Score is Max Cals + Max Burpee Box Jumps.

– With :30s built-in rest for each movement, athletes should look to push the pace and hold on for the metcon.

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