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WOD – Fri, Jun 27

June 27, 2025Uncategorized

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

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) 766-1049‬

team@BeastRiver.com

647 East 9th Street, New York, NY 10009

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