Thursday 2JAN14

January 1, 2014WOD

Please Read Carefully

New Year = Changes

Schedule changes for week of 30DEC13:
Thursday: 7am, 1130am, 6pm, 7pm Foundations
Friday: 7am, 1130am, 6pm
Saturday: Normal Schedule + Free Trial at 12:30pm

Starting 6JAN14 all evening sessions start on the half-hour:
5:30pm, 6:30pm, 7:30pm and 8:30pm (we hope this will allow more easier travel between work and training.)

Starting 13JAN14 CrossFit East River team training begins:
Team training sessions are for all athletes looking to push the envelope of their individual strength and work capacity. We will be following TOW (The Outlaw Way) programming. TOW is competition programming followed by some of the best athletes in CrossFit. The programming will be followed and adapted as needed to best fit our facility and team. The Team training sessions will start on Monday 13JAN14 and will be held every Monday and Wednesday night at 7:30pm.

There will be prerequisites to attending team training. Get excited, more to follow.

Coach teaching us how to do a backward-roll to support, we’re game!

A) Backward Rolls to Support

B) Five rounds for time:
20 strict ring dips (NO kipping – watch the video)
14 thrusters (135/95)

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