WOD – Sat, Jun 28

June 28, 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!

Week of 6/23 Programming Overview

Monday: Strength: Squat Cleans – WOD: Running, Front Squats
Tuesday: Strength: Deadlifts – WOD: KBS, Burpees
Wednesday: WOD: Rowing, TTB, Running, Wall Balls, Ring Muscle Ups
Thursday: Strength: Power Snatch – WOD: Wall Walks, BJO, DB Snatch
Friday: Strength: Split Jerk – WOD: Rowing, Bench, Strict Pullups
Saturday: Pride Partner WOD! Power Cleans, Burpees, DB Snatch, Running, Wall Balls
Sunday: Hero WOD with Coach Connor

CrossFit East River – WOD

Pride 2025 Partner WOD (AMRAP – Rounds and Reps)

AMRAP (with a Partner) in 24 minutes

6 Power Cleans (185/125 lb)

6 Synchronized Burpees

200 meter Run (together)

6 Synchronized Burpees

28 Alternating Dumbbell Snatches (50/35 lb)

6 Synchronized Burpees

At 24:00, complete the Cash-Out of:

69 Wall Ball Shots (20/14 lb)
Score is total rounds and reps completed with your partner

PRVN Recovery #4

:30sec/:30sec KB Calf Smash

1:00/1:00 Half Kneeling Hamstring Str etch

1:00/1:00 Tall Dragon Stretch

1:00 Standing Forward Fold

1:00 Updog Pose

Accessories (Checkmark)

3 Sets: For Quality

100ft (30m) Reverse Sled Drag

100ft (30m) Sled Push

:15 Tuck L-Hang