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WOD – Mon, Oct 9

October 9, 2023Uncategorized

Announcements

🍁Fall Hoodie and T-Shirt Order!🍁

Fill out form for you size and color – LINK

 

💪 Pump Session is Back in Oct 💪
– Fridays: 5pm

CrossFit East River – WOD

Front Squat (E 2 x 7
4-4-3-2-1-1-1
%: 65-75-80-85-90-94-101)

– Finding a Heavy Single!

– Build slow and steady, use pads, belt up and lift heavy.

– Athletes should treat the early sets with respect and aim to carry perfect technique all the way through they heavy set.

– Breath. Brace. Lift.

Fire Breather (AMRAP – Rounds and Reps)

AMRAP 11

70 DU / 100 SU

37/30 Row cals

30 Wall Balls
This AMRAP should be performed at a steady pace on all movements. The double unders may require 1-2 planned breaks in later rounds. The row should be steady and the wallballs should be done in 1-3 sets with minimal rest.

Feel – Mainly aerobic conditioning.

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