WOD – Mon, Jun 16
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🆕 Bring a Friend for Free – Saturdays at 9AM!
We’re piloting a new Bring a Friend for Free class every Saturday at 9AM!
Bring one guest to class — no experience needed, just have them fill out the waiver here: Waiver Link
Got more than one guest in mind? Just give Meg or Connor a heads-up!
Week of 6/15 Programming Overview
- Monday: Strength: Strict Pullups – WOD: BBJO, TTB
- Tuesday: Strength: Power Clean, Push Press, Push Jerk – WOD: Deadlifts, HSPU
- Wednesday: Strength: Front Squat – WOD: Wall balls, Rowing
- Thursday: WOD: Rowing, V-Ups, Running
- Friday: Strength: Snatch – WOD: Pull-Ups, Devils Press
- Saturday: Partner WOD Alert**** Rowing, KB Front Squat, Wall Walks
- Sunday: Hero WOD with Coach Connor
CrossFit East River – WOD
Gymnastics Strength (5 Rounds for weight)
Every 2:00 x 5 Sets
3-5 Strict Pull-Ups
+ 10 Banded Lat Pushdown
*We are looking to add weight to the Strict Pull-Ups if possible
Level 2:
3-5 Banded Strict Pull-Ups @ 31×1 Tempo
Goal: Working on good control and building strict pulling gymnastics strength
Level 1:
3 Eccentric Pull-Ups with Slow Negative
Stimulus: Absolute Strength and Speed Strength / Power
Cues:
Pull with consistent tension and active lat engagement.
Look at the options for strict pull-ups today.
“So Fresh, So Clean” (Time)
3 Sets: For Time
10 Burpee Box Jump Overs
20 Toes to Bar
10 Burpee Box Jump Overs
Rest 1:30 b/t sets
Box Height: 24/20in
Goal: 3:00–4:00 per set / Total Time: 11:00–15:00
Time Cap: 17:00
Stimulus: High-Skill Interference / Anaerobic Threshold
RPE: 8/10
Primary Objective: Hold consistent, repeatable efforts across all three sets
Secondary Objective: Keep Toes to Bar in 2-3 sets while staying aggressive on transitions
[So Fresh and So Clean: Levels] (Time)
Level 2:
3 Sets: For Time
10 Burpee Box Jump Overs
20 Alternating Toes to Bar
10 Burpee Box Jump Overs
Rest 1:30 b/t sets
Box Height: 24/20in
Level 1:
3 Sets: For Time
10 Burpee Box Step-Overs
20 Kipping Knee Raises
10 Burpee Box Step-Overs
Rest 1:30 b/t sets
Box Height: 24/20in
Masters 55+
5 Sets: For Time
10 Power Snatch
10 Box Jump Overs
10 Overhead Squats
Rest 1:00 b/t sets
Barbell: 65/45lb, 30/20kg
Box Height: 24/20in
Competitor:
3 Sets: For Time
12 Burpee Box Jump Overs
24 Toes to Bar
12 Burpee Box Jump Overs
Rest 1:30 b/t sets
Box Height: 30/24in
Travel / Hotel:
3 Sets: For Time
10 Burpee Box Jump Overs
20 Alternating Toes to Bar
10 Burpee Box Jump Overs
Rest 1:30 b/t sets
Mobility
PRVN Recovery #6
1:00/1:00 Scorpion Stretch
1:00/1:00 Couch Stretc h
1:00/1:00 Extended Arm Lizard Pos e
1:00/1:00 Single Leg Forward Fol d
1:00 Childs Pose
Optional Accessories (Checkmark)
4 Sets: For Quality
8-10 Glute Bridge Dumbbell Pull-Overs
12-15 Tall Kneeling Straight Arm Banded Lat Pull Downs
Rest :30
:30/:30 Side Plank
:30 Hollow Hold
Rest :30