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WOD – Thu, Jan 2

January 2, 2025Uncategorized

Announcements

✨Modified “New Year’s WeeK” Schedule

**CLOSED New Years Day**

30th: 6a canceled – 7,8,9a

31st: Regular am 6,7,8 // 7pm Canceled

1st – CLOSED New Year’s for Class

Monday:
Strength/Weightlifting: Back Squat progression
Metcon: An Open-style triplet combining Burpee Pull-Ups, Front Squats, and Double Unders

Tuesday:
Strength/Weightlifting: Touch-and-Go Power Cleans
Metcon: Two 6:00 AMRAP intervals followed by a max calorie erg finisher. A straightforward, high-effort day.

Wednesday: Closed for New Years

Thursday:
Metcon: A 40:00 “EMOM-ish” session (Every 2:00 x 20 intervals). This should feel more like active recovery and muscular stamina development, keeping athletes moving at a steady, moderate pace.

Friday:
A couplet of Double Unders and Single Arm Devil’s Press.

Saturday:
A chipper featuring Wall Balls, Rowing, Pull-Ups, Snatches, and Bar Muscle-Ups.

Sunday:
Strength/Weightlifting: Volume Bench Press
Metcon: Strength and accessory-focused conditioning to round out the week.
Accessory Work: Lats and Triceps

SIGN-UP FOR THE PRVN COMMUNITY THROWDOWN

The PRVN Community Throwdown is a virtual fitness competition spanning the first 2-weeks in January.

  • Workouts 1 & 2 run from January 2nd – 6th, 2025 (THIS WEEK!)
  • Workouts 3 & 4 run from January 9th – 13th, 2025

Registration is now LIVE!

FREE PROMO CODE:

GYMOWNERFREE

Sign-Up here!

https://prvnfitness.com/pages/community-throwdown-affiliates

✨ PUSH-UP JANUARY CHALLENGE

Rx: 2500

S: 1500 Knees or to elevated target

-Cumulative in the whole month

– Can be done anytime/anywhere: Accumulate throughout the day. 50 in morning/50 in night

Google Doc Tracking Link:

https://docs.google.com/spreadsheets/d/1eDpxlWdPKYHbth5cTg9CV9oV9qWyw__56aC5n7163FU/edit?usp=sharing

CrossFit East River – WOD

“Dustbringer” (AMRAP – Rounds)

Every 2:00 x 20 Sets (5 @ Each Station)

Station 1: 10 Ring Rows + 200m Run + 10 Air Squats

Station 2: 16/12 Calorie Echo Bike + 16 Renegade Rows

Station 3: 16/13 Calorie Row + 100ft (30m) Farmers Carry

Station 4: 1:00 Accumulated Plank Hold

Dumbbells: 50/35lb, 22.5/15kg

Kettlebells: 70/53lb, 32/24kg
Primary Objective:

Complete each station’s prescribed work within the 2:00 window for all 20 sets. Maintain steady output without falling behind the clock.

Secondary Objective:

Focus on quality of movement—strict ring rows, full-depth air squats, controlled renegade rows, stable farmer’s carries, and proper plank positioning.

Stimulus:

A long-duration, moderate-intensity conditioning piece blending bodyweight movements, simple gymnastics, and cyclical elements. This workout tests steady-state endurance, grip strength, midline stability, and overall work capacity.

RPE: ~7/10

The effort should be sustainable. Athletes will feel challenged but not at their limit—breathing will be elevated, and muscles will fatigue gradually, but they should remain in control throughout.

[Dustbringer: Levels] (AMRAP – Rounds)

Level 2

Every 2:00 x 20 Sets (5 @ Each Station)

Station 1: 8 Ring Rows + 200m Run + 8 Air Squats

Station 2: 14/11 Calorie Echo Bike + 14 Renegade Rows

Station 3: 14/11 Calorie Row + 100ft (30m) Farmers Carry

Station 4: 1:00 Plank Hold

Dumbbells: 50/35lb, 22.5/15kg

Kettlebells: 70/53lb, 32/24kg

—-

Level 1:

Every 2:00 x 20 Sets (5 @ Each Station)

Station 1: 8 Ring Rows + 150m Run + 8 Air Squats

Station 2: 12/9 Calorie Echo Bike + 12 Renegade Rows

Station 3: 12/9 Calorie Row + 100ft (30m) Farmers Carry

Station 4: 1:00 Plank Hold

Dumbbells: 35/25lb, 15/12kg

Kettlebells: 53/35lb, 24/16kg

—-

Competitor / Rx+:

As prescribed

—

Masters 55+:

Same as Level 2

—-

Big Class:

As prescribed , start on 1:00 Delays within stations to allow for multiple groups to manage machines

—-

Travel / Hotel Gym:

40:00 minute EMOM

Minute 1: Cardio Choice

Minute 2: 20 Renegade Rows

Minute 3: Cardio Choice

Minute 4: 10 Air Squats + Plank Hold in Remaining Time

Dumbbells: 50/35lb, 22.5/15kg

Mobility

PRVN Yoga Flow #2

2 Rounds for Quality

:15sec Down Dog

:30sec Up Dog

15sec Down Dog

:30sec Tall Lunge (right)

:30sec Half Kneeling Hamstring Stretch (right)

:15sec Down Dog

:30sec Tall Lunge (left)

:30sec Half Kneeling Hamstring Stretch (left)

Recovery Protocol (Checkmark)

(If you have available)

10 minute Cold Plunge

20 minute Sauna

30 minute Stretch

Check us out on Instagram @BeastRiver

[wp_my_instagram username=”beastriver” limit=”6″ layout=”6″ size=”thumbnail” link=””]

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BARBELLS AND BURPEES

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‪(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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