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WOD – Wed, Apr 9

April 9, 2025Uncategorized

Announcements

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!

Key Focus Points for the Week:

🔹 Strength Progressions:

  • Olympic Lifting + Bench Press (Monday): Hang Squat Clean – Working at 70%+ to refine barbell cycling and technical proficiency under fatigue. Bench Press @ 65%
  • Back Squat (Wednesday): 5-3-1 Wave Load – Building intensity and reinforcing position under heavy loads.
  • Deadlift (Friday): Progressive loading towards a heavy rep with structured sets.

🔹 Conditioning Themes:

  • Barbell & Gymnastics Conditioning (Thursday): A well-balanced AMRAP with a mix of skill work (Bar Muscle-Ups), moderate-load push press, and double unders to test capacity.
  • Sprint-Style Intervals (Tuesday): A high-power output triplet focused on aerobic and muscular endurance.
  • Long Chipper (Saturday): Partner-based workout requiring smart pacing and workload distribution.

🔹 Weekend Training Focus:

  • Saturday: A Partner Workout focusing on shared work capacity and efficient transitions.

CrossFit East River – WOD

Snatch (Every 2:00 x 5 Sets
Squat Snatch
Hang Squat Snatch
Squat Snatch

1 Set @ 75%
2 Sets @ 80%
1 Set @ 85%
1 Set @ 85%+)

–

Level 2:

Starting @ 70% and building to a heavy for the day

–

Level 1:

Every 2:00 x 5 Sets

3 Hang Power Snatch

3 Overhead Squats

*add a 1-2 sec Pause in Overhead Squat to reinforce good positions and stability for new athletes

–

Masters 55+:

*Can be Power or Squat

70%+ of 1RM Snatch

Back Squat (Every 3:00 x 6 Sets
Set 1: 5 Reps @ 80%
Set 2: 3 Reps @ 85%
Set 3: 1 Rep @ 90%
Set 4: 5 Reps @ 80%
Set 5: 3 Reps @ 85%
Set 6: 1 Rep @ 95%
)

Level 1:

Back Squat

Every 3:00 x 6 Sets

Set 1: 6 Reps @ 7 RPE

Set 2: 4 Reps @ 8 RPE

Set 3: 2 Reps @ 9 RPE

Set 4: 6 Reps @ 7 RPE

Set 5: 4 Reps @ 8 RPE

Set 6: 2 Reps @ 9 RPE

—

Masters 55+:

Back Squat

Every 3:00 x 6 Sets

Set 1: 6 Reps @ 7 RPE

Set 2: 4 Reps @ 8 RPE

Set 3: 2 Reps @ 9 RPE

Set 4: 6 Reps @ 7 RPE

Set 5: 4 Reps @ 8 RPE

Set 6: 2 Reps @ 9 RPE

Mobility

PRVN Recovery #9

1:00 Barbell Adductor Stretch

1:00/1:00 Couch Stretch

1:00 Extended Reverse Plank Bridge

1:00/1:00 Crossbody Lat Stretch

1;00/1:00 Single Leg Forward Fold

Optional Accessories (Checkmark)

3 Sets: For Quality

5/5 Single Leg Lateral Box Jump

15 Weighted Hip Extensions

:30-:45 Sorenson Hold

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

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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