WOD – Fri, Jun 27
Announcements
Join Our WhatsApp Chat!
Want to stay in the loop outside the gym? Join our WhatsApp group — we chat about workouts, meetups, and all things East Village + NYC. Reach out to Connor, Meg, or Becca to get added!
🆕 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!
🏳️🌈 PRIDE FUNDRAISER 💦
Leading up to our Pride WOD on 6/28, drop cash into any jar labeled with a coach’s name — every $1 = 1 burpee they’ll do after the WOD! Want to see your favorite coach suffer but don’t carry cash? Venmo @Julia-Schulman with the coach’s name.
All donations go to Immigration Equality, supporting LGBTQIA+ and HIV-positive immigrants. Let’s raise not only money but some coaches heart rates!
CrossFit East River – WOD
Split Jerk (Every 90 sec x 6 Sets
Set 1: 2 Reps @ 65%
Set 2: 2 Reps @ 70%
Set 3: 2 Reps @ 70%
Set 4: 2 Reps @ 75%
Set 5: 2 Reps @ 75%
Set 6: 2 Reps @ 80%)
Goal: Technical Proficiency
Do not exceed 80% today
Stimulus: Technique / Speed Strength and Power
“Biscuits and Gravy” (5 Rounds for reps)
15:00 EMOM
minute 1: 15/11 Calorie Row/Bike
minute 2: 12 Dual Dumbbell Bench Press
minute 3: Max Strict Pull-Ups
Dumbbells: 50/35lb, 22.5/15kg
Goal: 10/8 + Pull-Ups Each Set
Score: Total Strict Pull-Ups
Stimulus: Upper Body Strength-Endurance / Pull + Push Volume
RPE: 8.5/10
Primary Objective: Accumulate high-quality strict pull-ups under upper body fatigue
Secondary Objective: Maintain unbroken bench press sets and finish the Bike in under 50 seconds per set.
[Biscuits and Gravy: Levels] (5 Rounds for reps)
15:00 EMOM
minute 1: 12/9 Calorie Row/Bike
minute 2: 12 Dual Dumbbell Bench Press
minute 3: – Max Strict Pull-Ups
Dumbbells: 35/25lb, 15/12kg
Level 1:
15:00 EMOM
minute 1: 9/7 Calorie Row/Bike
minute 2: 12 Dual Dumbbell Bench Press
minute 3: – Max Strict Banded Pull-Ups
Dumbbells: 25/15lb, 12/7kg
Masters 55+:
15:00 EMOM
minute 1: 12/9 Calorie Row/Bike
minute 2: 12 Dual Dumbbell Bench Press
minute 3: – Max Strict Pull-Ups
Dumbbells: 30/20lb, 14/9kg
Competitor:
15:00 EMOM
minute 1: 18/13 Calorie Row/Bike
minute 2: 12 Dual Dumbbell Bench Press
minute 3: – Max Strict Pull-Ups
Dumbbells: 70/50lb, 32/22.5kg
Travel / Hotel:
As prescribed, sub any machine for the Echo Bike
Big Class Option
Start Athletes on 1:00 Delay
or
20:00 EMOM
minute 1: 15/11 Calorie Row/Bike
minute 2: 12 Dual Dumbbell Bench Press
minute 3: – Max Strict Pull-Ups
Minute 4: Rest
Dumbbells: 50/35lb, 22.5/15kg
Mobility
PRVN Recovery #2
1:00 Child’s Pose
1:00/1:00 Low Dragon Stretch
1:00/1: 00 Scorpion Stre tch
:30/: 30 Thread the Needle Stre tch
5/5 Side Lying Thoracic Rotations
Optional Accessories (Checkmark)
3 Sets: For Quality
5/5 Low Ring T-Outs + V-Outs
10 Feet Elevated Ring Rows
:15/:15 Side Star Plank