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WOD – Fri, Mar 28

March 28, 2025Uncategorized

Announcements

Key Focus Points for the Week:
Strength Progressions:
Olympic Lifting (Monday/Friday) – Continued technical refinement and exposure to heavier percentages.
Back Squat (Wednesday) – Progressing our squat cycle with focus on bracing and mechanics under load.
Deadlifts & Strict HSPU (Friday) – Prioritizing posterior chain strength and strict pressing endurance.

Saturday – A full-body stamina partner workout designed for high output and teamwork.

Conditioning Themes:
Sprint Capacity (Monday) – Short, high-output work to develop anaerobic power.
Gymnastics Skill Work (Tuesday) – Targeted practice for efficiency in high-skill movements.
Leg Stamina (Wednesday) – Building volume and fatigue tolerance in the lower body.
Aerobic & Gymnastics Pulling (Thursday) – Sustainable pacing and pulling endurance.
Strength-Priority Friday – Weightlifting Complex + Strength EMOM

Friday 6pm – Rotating Schedule

Now that The Open is behind us, we’re kicking off a new rotating schedule for our Friday 6PM class! Each week will feature one of the following:

📍 WODs – Your classic Workout of the Day.
📍 Olympic Lifting Foundations – Focus on the fundamentals of the Clean, Snatch, or Jerk, with each session dedicated to a specific lift.
📍 Pump Sesh’s – Bodybuilding-style workouts to hit movements we don’t often see in regular WODs.

Check the schedule each week to see what’s on deck. We can’t wait to see you there!

Note: The 5pm will remain the regular programmed WOD, it will only be the 6pm that rotates.

See you in the gym!

CrossFit East River – WOD

Clean and Jerk (Squat Clean & Jerk
For Load:
Every 90 seconds x 10 Sets
1 Squat Clean & Jerk)

Starting @ 70% and building to the last 4 sets at 85%

% is Based on 1RM Clean & Jerk

“Lock, Stock and Two Smoking Barrels” (6 Rounds for weight)

12:00 EMOM

minute 1: *Deadlifts

minute 2: 6-8 Strict Handstand Push-Ups

Deadlifts:

Set 1: 5 Reps @ 70%

Set 2: 5 Reps @ 70%

Set 3: 5 Reps @ 75%

Set 4: 5 Reps @ 75%

Set 5: 3 Reps @ 80%

Set 6: 1 Rep @ 85-90%
Strict Handstand Push-Ups:

Add Deficit if 6-8 Reps is Easy, Move to Box Piked Handstand Push-Up if 6-8 is challenging

Primary Objective: Hitting quality high percentage work

Secondary Objective: Maintain quality strict handstand push-up positions for 6-8 reps.

Stimulus: Lower Body + Upper Body Strength

RPE: 6/10

[Lock Stock and Two Smoking Barrels: Levels] (6 Rounds for weight)

Level 2:

12:00 EMOM

minute 1: *Deadlifts

minute 2: 6-8 Strict Box Piked Handstand Push-Ups (Toes on Box)

Deadlifts:

Set 1: 5 Reps @ 70%

Set 2: 5 Reps @ 70%

Set 3: 5 Reps @ 75%

Set 4: 5 Reps @ 75%

Set 4: 3 Reps @ 80%

Set 5: 1 Rep @ 85-90%

—

Level 1:

12:00 EMOM

minute 1: *Deadlifts

minute 2: 6-8 Strict Box Piked Handstand Push-Ups (Feet on Box) Or Dual Dumbbell Strict Press

Deadlifts:

Set 1: 5 Reps @ 6 RPE

Set 2: 5 Reps @ 6 RPE

Set 3: 5 Reps @ 7 RPE

Set 4: 5 Reps @ 7 RPE

Set 4: 5 Reps @ 8 RPE

Set 5: 5 Reps @ 8 RPE

—-

Competitor / Rx+ :

As prescribed: Add deficit for an extra challenge on Handstand Push-Ups

—-

Masters 55+:

12:00 EMOM

minute 1: *Deadlifts

minute 2: 6-8 Strict Handstand Push-Ups to 2in Riser

Deadlifts:

Set 1: 5 Reps @ 6 RPE

Set 2: 5 Reps @ 6 RPE

Set 3: 5 Reps @ 7 RPE

Set 4: 5 Reps @ 7 RPE

Set 4: 5 Reps @ 8 RPE

Set 5: 5 Reps @ 8 RPE

—-

Big Class:

As prescribed

—

Limited Equipment

12:00 EMOM

minute 1: 10 Dual Dumbbell Deadlifts

minute 2: 6-8 Strict Handstand Push-Ups

Optional Accessories (Checkmark)

3 Sets: For Quality

15 Weighted Hip Extensions

30 second Sorenson Hold

8/8 Single Arm Kettlebell Z-Press

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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