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WOD – Sat, Sep 21

September 21, 2024Uncategorized

Announcements

👻 🎃 CFER Halloween Shirts – Order form

Link: https://forms.gle/hZaigH37RmWeAZcf6

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💪 ✌️2 Fast 2 Pumps!

– OG Pump Sesh is Back

AND

– Glutes and Guts adding to the rotation

– Fridays at 5pm

Monday:
Couplet: Run + Deadlifts

Tuesday: Hang Squat Snatch 3 Rep
Couplet: Overhead Squat + Lateral Burpees

Wednesday
Bar Muscle-Up + Legless Rope Climbs
Bar Muscle-Ups, Single Dumbbell Step-Overs + Legless Rope Climbs + Handstand Push-Ups

Thursday
Triplet: Row + Wall Balls + Double Unders

Friday
Clean and Jerk EMOM
Front Squat + Back Squat

Saturday: Class Comp

Sunday
5×5 Bench Press + Rotational Medball Chest Pass Slam
4 Sets x 1:45-2:15 on / 1:00 Off
Echo + Deficit Push-Ups + Renegade Row + Devils Press

🍻 Saturday TEAM Workout AND Social!!

– Longer class 1.5 hrs – 2 part WOD

– Social Next Door: The Cabinet

-They will have cocktails and food for purchase.

CrossFit East River – WOD

We Fight Together (AMRAP – Reps)

5 ROUNDS FOR PTS – Partner WOD

m1: Row Cals

m2: DB Snatches (50/35)

m3: Box Jumps

m4: Burpee Pull-ups / Burpee to Target

m5: 200m Run

m6: Rest

Score is cumulative reps/points.
Suggested Targets

Row Cals.: 9-18 cals

DB Snatches: 10-20 reps

Box Jumps: 12-20

Burpee Pull-ups: 5-10

200m Run: back in 1 minute

BB Complex Total (Weight)

For load: in 10 mins.

2 Deadlifts

1 Hang Clean

1 Shoulder to Overhead

*Athletes cannot reset their grip between Deadlifts.

*Athletes can Power Clean or Squat Clean.

* Athletes can do any style of jerk but must come to a controlled, complete, and still overhead position.
One team member lifts at a time.

The score is SUM Total of all athlete’s best lift.

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