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CrossFit East River – WOD

Warm-Up Flow (Checkmark)

Body Heat and Mobility

:30/:30 Active Pigeon Stretch

:30/:30 Samson Lunge

:15/:15 PVC Front Rack Mobility

:30/:30 Band-Assisted Lat Stretch

General Warm-Up

2 Sets: For Quality

10 Scapular Pull-Ups

8/8 Single Arm Ring Rows

20 Bear Plank Shoulder Taps

10 Alternating Down Dog Toe Touches

10 Alternating Single Arm Kettlebell Swings

Barbell Primer:

10 Empty Barbell Push Press

5 Push Press @ 50%

3 Push Press @ 60%

3 Push Press @ 70%

Get Working Loads on the Bar

Push Press (Weightlifting Variable Reps & Sets)

Goal of 5+ Reps on the 80%

Level 1: Adjust to 4 Sets x 5 Reps @ 7 RPE (Moderate Loads Across) Working on Bar Path and Form

“Eye of the Tiger” (AMRAP – Rounds and Reps)

15:00 AMRAP

5 Strict Pull-Ups

10 Push-Ups

15 American Kettlebell Swings

Kettlebell: 53/35lb, 24/16kg
Goal: 8–11 Rounds

Score: Rounds + Reps

Primary Objective: Complete all movements unbroken throughout the workout.

Secondary Objective: Maintain round times under 1:30 across the 15-minute effort.

[Eye of the Tiger: Levels] (AMRAP – Rounds and Reps)

Level 2:

15:00 AMRAP

4 Strict Pull-Ups

8 Push-Ups

12 American Kettlebell Swings

Kettlebell: 44/26lb, 20/12kg

—

Level 1:

15:00 AMRAP

5 Jumping Pull-Ups

10 Elevated Push-Ups

15 Russian Kettlebell Swings

Kettlebell: 35/18lb, 16/8kg

—

Masters 55+:

15:00 AMRAP

4 Strict Pull-Ups

8 Push-Ups

12 Russian Kettlebell Swings

Kettlebell: 44/26lb, 20/12kg

—

Competitor:

15:00 AMRAP

5 Strict Chest to Bar Pull-Ups

10 Deficit Push-Ups

15 American Kettlebell Swings

Kettlebell: 70/53lb, 32/24kg

Deficit: 2×45/25lb, 20/10kg plates

—

Hotel / Travel:

As prescribed

Can sub 2 x 25/15lb, Dual Dumbbell Hang Muscle Snatch

Mobility (Checkmark)

PRVN Mobility #1

1:00/1:00 Tall Dragon Stretch

1:00/1:00 Scorpion Stretch

1:00 Seated Chest Stretch

1:00/1:00 Single Leg Forward Fold

Optional Accessories (Checkmark)

3 Sets, For Quality

10 Dumbbell Pull-Overs

20 Banded Tricep Extensions

100ft (30m) Hand over Hand Rope Sled Pull

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Announcements

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CrossFit East River – WOD

Warm-Up Flow (Checkmark)

Body Heat and Mobility

500m Row

:30/:30 World’s Greatest Stretch

5/5 Open Book Thoracic Rotations

:20 Wrist Circles (each direction)

General Warm-Up

2 Sets: For Quality

6 Tall Muscle Cleans

6 Barbell Good Mornings

6 Quarter Squat Reactive Jumps

6 Box Jumps

Barbell Primer

3-4 Sets:

Clean Lift Off

Clean Pull

2-3 TnG Power Cleans *Focusing on cycling patterns and form

Start with light weight on the barbell and build to starting loads

Power Clean (Weightlifting Variable Reps & Sets)

Modifications:

Not Touch and Go Reps on the 3s and 2s

Adjust to Hang Power Cleans

Move to Dumbbell Power Cleans for Front Rack Mobility Concerns

“Enter Sandman” (Time)

For Time:

500/450m Row

15 Power Cleans

30 Box Jump Overs

15 Power Cleans

500/450m Row

Barbell: 135/95lb, 61/43kg

Box Height: 24/20in
Time Domain: 7:00–11:00

Time Cap: 15:00

Primary Objective: Complete the entire workout in under 10:00.

Secondary Objective: Finish each set of 15 power cleans in under 1:00.

Mobility (Checkmark)

PRVN Mobility #3

1:00/1:00 Couch Stretch

1:00 Extended Reverse Plank Bridge

1:00 Child’s Pose

1:00/1:00 Wall Figure 4 Stretch

Optional Accessories (Checkmark)

3 Sets, For Quality

8/8 Front Rack Bulgarian Split Squat

8 Romanian Deadlifts 3311 Tempo

10/10 Single Leg Hip Extensions

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Announcements

Join Our WhatsApp Chat!
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CrossFit East River – WOD

Warm-Up (Checkmark)

Mobility Prep and Activation

10/10 Line Hops

:30/:30 Banded Lat Stretch

:30 PVC Pass throughs

:30 PVC Elbow Touches

:30 Seated 90/90 Hip Rotations

—

General Movement Prep

2 Sets: For Quality

15 Double Unders or 30 Single Unders

6 Bradford Press with Lockout

:20 Behind the Neck Elbow Punches

6 Back Squats

6 Front Squats

:15 Wall Facing Handstand Hold

Gymnastics Strength (10 Rounds for reps)

10:00 EMOM

Minute 1: 8-10 Strict Handstand Push-Ups

Minute 2: 8-10 Strict Toes to Ring
Modifications and/or Substitutions:

For Strict Handstand Push-Ups: Modify to Box Pike HSPU, Seated Dumbbell Press, or Axel Bar Z-Press

For Strict Toes to Ring: Modify to Strict Knees to Chest, Hanging Knee Raises, or Weighted Hollow Rocks

Level 1 / Beginner Athletes:

10:00 EMOM

Minute 1: 5–7 Box Pike HSPU or Dumbbell Press

Minute 2: 5–7 Hanging Knee Raises

Specific Prep (Checkmark)

15 Double Unders or 30 Single Unders

2-4 Box Pike Strict HSPU

3-4 Strict Knees to Chest on Rings

5 Thrusters (Empty Barbell)

Before the Workout

Over the course of 2 sets build to working loads on the Thruster

“The Very Hungry Barbell” (Time)

For Time:

10-20-30-40-50-40-30-20-10

Double Unders

1-2-3-4-5-4-3-2-1

Thrusters

Barbell 135/95lb, (61/43kg)
Time Domain: 5:00-7:00

Time Cap: 10:00

Primary Objective: Look to keep unbroken movements throughout.

Secondary Objective: Quick transitions and a steady overall pace for the day.

[The Very Hungry Barbell: Levels] (Time)

Level 2:

For Time:

10-15-20-25-30-25-20-15-10

Double Unders

1-2-3-4-5-4-3-2-1

Thrusters

Barbell 115/75lb, 52/35kg

—

Level 1:

For Time:

10-20-30-40-50-40-30-20-10

Single Unders

1-2-3-4-5-4-3-2-1

Thrusters

Barbell 75/55lb, 34/25kg

—

Masters 55+:

For Time:

10-20-30-40-50-40-30-20-10

Double Unders

1-2-3-4-5-4-3-2-1

Thrusters

Barbell 95/65lb, 43/30kg

—

Competitor

For Time:

10-20-30-40-50-40-30-20-10

Unbroken Double Unders

1-2-3-4-5-4-3-2-1

Thrusters

Barbell 185/125lb, 84/57kg

—

Travel /Hotel:

For Time:

10-20-30-40-50-40-30-20-10

Double Unders

1-2-3-4-5-4-3-2-1

Dumbbell Thrusters

Dumbbells: 2 x 50/35lb, 22.5/15kg

Mobility (Checkmark)

PRVN Recovery Flow

1-2 Sets

Right Leg/Left Leg

:30 Down Dog

:15 Updog

:30 Down Dog

:3 0 Low Dragon Po se

:30 Twisted Drag on Pose

:30 Pigeon Pose

:30 Half Kneeling Hamstri ng Stretch

Optional Accessories (Checkmark)

3-4 Sets: For Quality

100ft (30m) Reverse Sled Drag

20/15 Push-Ups

200ft (60m) Farmers Carry

Choice on Loads

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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!

CFER Block Party Brawl is happening Saturday, Sept 13th from 10am–1pm!

Teams of 5–6 will take on 3 workouts plus a final event for top teams — free for all members, scalable for every level.

👉 Sign Up Here

CrossFit East River – WOD

Warm-Up (Checkmark)

General Body Heat

2:00 – 3:00 Cardio Choice

—

:20 Passive Hang + :20 Active Hang

:30/:30 Active Scorpion Stretch

:20 Extended Plank Reverse Bridge

—

Warm-Up Game

“PVC Chaos”

Equipment: 1 PVC pipe per person

* How to Play:

Athletes stand in a circle with PVCs upright on the floor.

On coaches’ cue (“Left” or “Right”), they must let go of their PVC and grab the one next to them in that direction before it hits the ground.

If someone drops it, they do 3 burpees or a run penalty. (Coaches Choice)

Make the circle bigger with more space between as rounds go on to increase difficulty.

* Focus: Reaction, coordination, group energy

—

Specific Prep

2-3 Sets

2-3 Shuttle Runs

6-8 Dumbbell Power Cleans, Building to working weights

3-4 Burpee Pull-Ups

—

Bar Muscle-Up Progression

– Bar Muscle-Up Hip to Bar

– Low Bar Banded Muscle-Up

“Runaway Bunny” (AMRAP – Rounds and Reps)

20:00 AMRAP, With a Partner

18 Shuttle Runs

12 Dual Dumbbell Power Cleans

6 Burpee Bar Complex

*Work to be split as desired by partners

Burpee Bar Complex = Burpee Pull-Up + Bar Muscle-Up

Shuttle Run: 25/25ft (7.5/7.5m)

Dumbbells: 50/35lb, 22.5/15kg
Score: Rounds + Reps

Goal: +/-5 Rounds

Primary Objective: Stay consistent round to round and split work evenly

Secondary Objective: Complete the shuttle runs in as close to ~2:00 as possible each round.

[Runaway Bunny: Levels] (AMRAP – Rounds and Reps)

Level 2:

20:00 AMRAP, With a Partner

18 Shuttle Runs

12 Dual Dumbbell Power Cleans

6 Burpee Bar Complex

*Work to be split as desired by partners

Burpee Bar Complex = Burpee Pull-Up + Kipping Pull-Up

Shuttle Run: 25/25ft (7.5/7.5m)

Dumbbells: 35/25lb, 15/12kg

—

Level 1:

20:00 AMRAP, With a Partner

15 Shuttle Runs

12 Dual Dumbbell Hang Power Cleans

6 Burpee Bar Complex

*Work to be split as desired by partners

Burpee Bar Complex = Burpee + 2 Jumping Pull-Ups

Shuttle Run: 25/25ft (7.5/7.5m)

Dumbbells: 30/20lb, 14/9kg

—

Masters 55+:

20:00 AMRAP, With a Partner

18 Shuttle Runs

12 Dual Dumbbell Power Cleans

6 Burpee Bar Complex

*Work to be split as desired by partners

Burpee Bar Complex = Burpee Pull-Up + Pull-Up

Shuttle Run: 25/25ft (7.5/7.5m)

Dumbbells: 30/20lb, 14/9kg

—

Competitor

20:00 AMRAP, With a Partner

18 Shuttle Runs

12 Dual Dumbbell Power Cleans

10 Burpee Bar Complex

*Work to be split as desired by partners

Burpee Bar Complex = Burpee Pull-Up + Bar Muscle-Up

Shuttle Run: 25/25ft (7.5/7.5m)

Dumbbells: 70/50lb, 32/22.5kg

—

Travel /Hotel: Solo

20:00 AMRAP

9 Shuttle Runs

6 Dual Dumbbell Power Cleans

3 Burpee Bar Complex

*Work to be split as desired by partners

Burpee Bar Complex = Burpee Pull-Up + Strict Pull-Up

Shuttle Run: 25/25ft (7.5/7.5m)

Dumbbells: 50/35lb, 22.5/15kg

Mobility (Checkmark)

PRVN Mobility #6

1:00/1:00 Scorpion Stretch

1:00/1:00 Extended Arm Lizard Pose

1:00 Standing Forward Fold

1:00/1:00 Crossbody Lat Stretch

Optional Accessories (Checkmark)

3 Sets: For Quality

6 Bent Over Barbell Rows, (Heavy)

12 Dual Dumbbell Bicep Curls, (Moderate)

24 Tall Kneeling Straight Arm Banded Lat Pull-Downs

Rest minimally between movements

Rest as needed b/t sets

Choice on Loads

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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!

CFER Block Party Brawl is happening Saturday, Sept 13th from 10am–1pm!

Teams of 5–6 will take on 3 workouts plus a final event for top teams — free for all members, scalable for every level.

👉 Sign Up Here

CrossFit East River – WOD

Warm-Up (Checkmark)

Mobility Prep and Activation

:30/:30 Banded Lat Stretch

:30 PVC Pass throughs

:30 PVC Elbow Touches

:30 Seated 90/90 Hip Rotations

General Prep

8:00 for Quality

8 Inchorm Push-Ups

12 Glute Bridge Banded Pull-Aparts

16 Alternating V-Ups

8/8 Single Arm Dumbbell Deadlifts (Warm-Up Weight)

12 Alternating Dumbbell Hang Snatch (Warm-Up Weight)

Primer

6 GHD Sit-Ups

3 Bench Press

6 Alt DB Snatch

6/4 Cal Ski Erg

3 Shuttle Run

“Let’s Go Crazy” (Checkmark)

24:00 EMOM

minute 1: 15 GHD Sit-Ups

minute 2: 5 Bench Press

minute 3: 10 Alternating Dumbbell Snatch

minute 4: 15/12 Calorie Ski Erg

minute 5: 6 Shuttle Run

minute 6: Rest

Dumbbell: 70/50lb, 32/24kg

Bench Press: 185/125lb, 84/57kg

Shuttle Run: 25/25ft, 7.5/7.5m Out and Back
Score: Completed Work Each Round

Primary Objective: Finish each station within :35–:50 to allow smooth transitions and recovery before the next minute

Secondary Objective: Maintain consistent pacing across all six rounds without falling behind the clock

[When Doves Cry: Levels] (Checkmark)

Level 2:

24:00 EMOM

minute 1: 12 GHD Sit-Ups

minute 2: 5 Bench Press

minute 3: 10 Alternating Dumbbell Snatch

minute 4: 13/10 Calorie Ski Erg

minute 5: 5 Shuttle Run

minute 6: Rest

Dumbbell: 50/35lb, 22.5/15kg

Bench Press: 135/95lb, 61/43kg

Shuttle Run: 25/25ft, 7.5/7.5m Out and Back

Level 1:

24:00 EMOM

minute 1: 15 Abmat Sit-Ups

minute 2: 5 Bench Press

minute 3: 10 Alternating Dumbbell Snatch

minute 4: 12/9 Calorie Ski Erg

minute 5: 4 Shuttle Run

minute 6: Rest

Dumbbell: 30/20lb, 14/9kg

Bench Press: 70-75% of 1RM

Shuttle Run: 25/25ft, 7.5/7.5m Out and Back

Masters 55+

24:00 EMOM

minute 1: 15 V-Ups

minute 2: 5 Bench Press

minute 3: 10 Alternating Dumbbell Snatch

minute 4: 13/10 Calorie Ski Erg

minute 5: 5 Shuttle Run

minute 6: Rest

Dumbbell: 50/35lb, 22.5/15kg

Bench Press: 135/95lb, 61/43kg

Shuttle Run: 25/25ft, 7.5/7.5m Out and Back

Competitor:

24:00 EMOM

minute 1: 20 GHD Sit-Ups

minute 2: 5 Bench Press

minute 3: 12 Alternating Dumbbell Snatch

minute 4: 16/13 Calorie Ski Erg

minute 5: 8 Shuttle Run

minute 6: Rest

Dumbbell: 70/50lb, 32/24kg

Bench Press: 205/145lb, 90/68

Shuttle Run: 25/25ft, 7.5/7.5m Out and Back

Hotel / Travel:

24:00 EMOM

minute 1: 15 GHD Sit-Ups

minute 2: 5 Bench Press

minute 3: 10 Alternating Dumbbell Snatch

minute 4: 15/12 Calorie Ski Erg

minute 5: 6 Shuttle Run

minute 6: Rest

Dumbbell: 70/50lb, 32/24kg

Bench Press: 185/125lb, 84/57kg

Shuttle Run: 25/25ft, 7.5/7.5m Out and Back

Mobility (Checkmark)

PRVN Mobility #8

1:00/1:00 Elevated Pigeon Stretch

1:00/1:00 Tall Dragon Stretch

1:00 Seated Chest Stretch

1:00/1:00 Single Leg Forward Fold

Optional Accessories (Checkmark)

3 Sets: For Quality

6 Dumbbell Floor Hex Press @ Heavy Load

12 Floor Chest Fly’s @ Moderate Load

18 Skull Crushers @ Light Loads

Rest 2:00 b/t sets

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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!

CFER Block Party Brawl is happening Saturday, Sept 13th from 10am–1pm!

Teams of 5–6 will take on 3 workouts plus a final event for top teams — free for all members, scalable for every level.

👉 Sign Up Here

CrossFit East River – WOD

Warm-Up (Checkmark)

Mobility Prep and Activation

2:00 Cardio Choice

:30 Down Dog to Up Dog + Calf Gas Pedals

:20 Extended Plank Reverse Bridge

:20/:20 Quadruped Thoracic Rotations

General Prep

2 Sets: For Quality (Empty Barbell)

2 Box Get-Overs

4 Tall Muscle Clean

4 Tall Power Cleans

8 Barbell Reactive Quarter Squat Jumps

8 Wall Balls

Specific Primer

Take 5:00 to Build to working loads on the Hang Power Cleans

–

Then

3 Box Get Overs

4 Hang Power Cleans

6 Wall Balls

4 Hang Power Cleans

3 Box Get Overs

“Purple Rain” (Time)

For Time, With a Partner

25 Box Get-Overs

50 Hang Power Cleans

100 Wall Balls

50 Hang Power Cleans

25 Box Get-Overs

*Split Work as desired to complete the workout

Box: 40in Box

Barbell: 135/95lb, 61/43kg

Wall Ball: 20/14lb, 9/6kg, 10/9ft
Score: Time

Time Domain: 16:00–22:00

Time Cap: 25:00

Stimulus: Teamwork / Barbell Cycling / Full-Body Stamina

RPE: 8/10

Primary Objective: Maintain fast, efficient transitions between partners to minimize downtime

Secondary Objective: Break barbell and wall ball sets into sustainable chunks to preserve power output

[Purple Rain: Levels] (Time)

Level 2:

30 Box Jump Overs

60 Hang Power Cleans

90 Wall Balls

60 Hang Power Cleans

30 Box Jump Overs

Box: 24/20in

Barbell: 95/65lb, 43/30kg

Wall Ball: 20/14lb, 9/6kg, 10/9ft

Level 1:

30 Box Step Overs

60 Hang Power Cleans

90 Wall Balls

60 Hang Power Cleans

30 Box Step Overs

Box: 24/20in

Barbell: 65/45lb, 30/20kg

Wall Ball: 14lb, 6/4kg, 10/9ft

Masters 55+

30 Box Jump Overs

60 Hang Power Cleans

90 Wall Balls

60 Hang Power Cleans

30 Box Jump Overs

Box: 24/20in (Step-Overs Allowed)

Barbell: 95/65lb, 43/30kg

Wall Ball: 20/14lb, 9/6kg, 10/9ft

Competitor:

For Time, With a Partner

25 Box Get-Overs

50 Hang Power Cleans

100 Wall Balls

50 Hang Power Cleans

25 Box Get-Overs

*Split Work as desired to complete the workout

Box: 40in Box

Barbell: 155/105lb, 70/48kg

Wall Ball: 30/20lb, 14/9, 10/9ft

Hotel / Travel: Solo

15 Bench Jump Overs

25 Dual Dumbbell Hang Power Cleans

100 Air Squats

25 Dual Dumbbell Hang Power Cleans

15 Bench Jump Overs

*Split Work as desired to complete the workout

Dumbbell: 50/35lb, 22.5/15kg

Mobility (Checkmark)

PRVN Mobility #6

1:00/1:00 Scorpion Stretch

1:00/1:00 Extended Arm Lizard Pose

1:00 Standing Forward Fold

1:00/1:00 Crossbody Lat Stretch

Optional Accessories (Checkmark)

Part A)

10:00 EMOM

minute 1: 10 Goblet Cyclist Squats

minute 2: 10 Dual Dumbbell Romanian Deadlifts

Part B)

3 Sets: For Quality

12-15 Prone Banded Hamstrings

10-12 Seated Medball Leg Extensions (10sec Pause on Final Rep)

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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!

CFER Block Party Brawl is happening Saturday, Sept 13th from 10am–1pm!

Teams of 5–6 will take on 3 workouts plus a final event for top teams — free for all members, scalable for every level.

👉 Sign Up Here

Week of 9/1 Programming Overview

• Monday: LABOR DAY HERO WOD! The Lyon
• Tuesday: WOD: Running, TTB, DB Box Step Overs
• Wednesday: Strength: Back Squats – WOD: Wall Walks, OHS, DU
• Thursday: HYROX WOD
• Friday: Strength: Front Squats – WOD: KB Farmers Carry, Burpees over rower, Row, RMU
• Saturday: Partner WOD: Box Get Overs (High Box), Hang Power Cleans, Wall Balls
• Sunday: Hero WOD Sundays

CrossFit East River – WOD

“When Doves Cry” (Time)

For Time:

6 Rounds

100m Dual Kettlebell Farmers Carry

10 Burpees Over Rower

300/250m Row

5/4 Ring Muscle-Ups

Farmers Carry: 2 x 53/35lb, 24/16kg
Score: Time

Time Domain: 18:00-25:00

Time Cap: 30:00

Primary Objective: Complete each round in ~3:00–4:00. The goal here being consistency across

Secondary Objective: Maintain unbroken carries and consistent sets on the Ring Muscle-Ups

[When Doves Cry: Levels] (Time)

Level 2:

6 Rounds

100m Dual Kettlebell Farmers Carry

10 Burpees Over Rower

300/250m Row

6 Strict Pull-Ups

6/4 Ring Dips

Farmers Carry: 2 x 53/35lb, 24/16kg

Level 1:

6 Rounds

100m Dual Kettlebell Farmers Carry

10 Burpees

250/225m Row

6 Ring Rows

6/4 Push-Ups

Farmers Carry: 2 x 35/18lb, 16/8kg

Masters 55+

6 Rounds

100m Dual Kettlebell Farmers Carry

10 Burpees Over Rower

300/250m Row

6 Strict Pull-Ups

6/4 Ring Dips

Farmers Carry: 2 x 53/35lb, 24/16kg

Competitor:

For Time:

6 Rounds

100m Dual Kettlebell Farmers Carry

10 Burpees Over Rower

300/250m Row

7/5 Ring Muscle-Ups

Farmers Carry: 2 x 70/53lb, 32/24kg

Hotel / Travel:

6 Rounds

1:00 Dual Dumbbell Farmers Hold

10 Burpees

1:00 Machine Choice

8 Strict Pull-Ups

8/6 Dips

Dumbbells: 50/35lb, 22.5/15kg

Mobility (Checkmark)

PRVN Mobility #5

1:00 Elevated Prayer Stretch

1:00/1:00 Single Leg Forward Fold

1:00/1:00 Couch Stretch

1:00/1:00 Thread the Needle Stretch

Optional Accessories (Checkmark)

3-4 Sets: For Quality

8/8 Single Arm Dumbbell 3-Point Row

12 Ring Push-Ups

16 Dumbbell Hammer Curls

Read More

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!

CFER Block Party Brawl is happening Saturday, Sept 13th from 10am–1pm!

Teams of 5–6 will take on 3 workouts plus a final event for top teams — free for all members, scalable for every level.

👉 Sign Up Here

Week of 9/1 Programming Overview

• Monday: LABOR DAY HERO WOD! The Lyon
• Tuesday: WOD: Running, TTB, DB Box Step Overs
• Wednesday: Strength: Back Squats – WOD: Wall Walks, OHS, DU
• Thursday: HYROX WOD
• Friday: Strength: Front Squats – WOD: KB Farmers Carry, Burpees over rower, Row, RMU
• Saturday: Partner WOD: Box Get Overs (High Box), Hang Power Cleans, Wall Balls
• Sunday: Hero WOD Sundays

CrossFit East River – Weightlifting

Snatch (EMOM 12 (12 min): 1 Snatch @ 70–75%)

Clean and Jerk (E2MOM x 6 Sets: 2 Cleans + 1 Jerk (~75–80%))

Snatch Grip RDL (4 Rounds for weight)

E2:00 x 4 sets (8 min): 8 Snatch Grip RDL @ 70–80% of best snatch

Tall Jerks (6 Rounds for weight)

EMOM 6 (6 min): 3 Tall Jerks (light barbell, speed under bar) @ 30–40% of best jerk

Read More

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!

CFER Block Party Brawl is happening Saturday, Sept 13th from 10am–1pm!

Teams of 5–6 will take on 3 workouts plus a final event for top teams — free for all members, scalable for every level.

👉 Sign Up Here

CrossFit East River – WOD

Warm-Up (Checkmark)

Mobility Prep and Activation

1:00 Bike

:30/:30 Quadruped Thoracic Rotations

:30 Alternating Scorpions

:30 Alternating Iron Cross Stretch

—

2 Sets: For Quality

18 Bear Plank Shoulder Taps

12 Glute Bridge Banded Pull-Aparts

12 Deep Lunge Mountain Climbers

9/7 Calorie Echo Bike

—

Specific Bench Press Prep

5 Empty Barbell Bench Press

5 Reps @ 40-50%

3 Reps @ 50-60%

3 reps @ 60-70%

3 Reps @ 75-80%

–

Then put working weights on the bar

Bench Press (Every 3:00 x 4 Sets
5 Reps @ 80% of 1RM)

Modifications and/or Substitutions:

For Shoulder Impingment: Modify to Close Grip Bench, Floor Press, or Dumbbell Bench Press

For Limited Equipment: Substitute with Weighted Dips or Hand-Release Push-Ups

Level 1 / Beginner Athletes:

4 Sets x 5 Bench Press at 7 RPE

“Go, Dog. Go!” (Calories)

For Calories:

5 Sets

1:00 AMRAP

10 Burpees

– Max Calorie Bike

1:00 Rest
Score: Total Calories

Goal: 50/40+ Calories

Primary Objective: Complete burpees in under :30 to leave :30-:35 on the bike

Secondary Objective: Hold consistent calorie output across all 5 sets

[Go, Dog. Go!: Levels] (Calories)

Level 2:

For Calories:

5 Sets

1:00 AMRAP

8 Burpees

– Max Calorie Bike

1:00 Rest

—

Level 1:

For Calories:

5 Sets

1:00 AMRAP

8 Up-Downs

– Max Calorie Bike

1:00 Rest

—

Masters 55+:

For Calories:

5 Sets

1:00 AMRAP

8 Burpees

– Max Calorie Bike

1:00 Rest

—

Competitor

For Calories:

5 Sets

1:00 AMRAP

12 Burpees

– Max Calorie Bike

1:00 Rest

—

Travel /Hotel:

For Calories:

5 Sets

1:00 AMRAP

10 Burpees

– Max Jumping Squats

1:00 Rest

Mobility (Checkmark)

PRVN Mobility #1

1:00/1:00 Tall Dragon Stretch

1:00/1:00 Scorpion Stretch

1:00 Seated Chest Stretch

1:00/1:00 Single Leg Forward Fold

Optional Accessories (Checkmark)

3-4 Sets

10-12 Ring Push-Ups

10-12 Glute Bridge Dumbbell Pull-Overs

Choice on Loads

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Announcements

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Week of 9/1 Programming Overview

• Monday: LABOR DAY HERO WOD! The Lyon
• Tuesday: WOD: Running, TTB, DB Box Step Overs
• Wednesday: Strength: Back Squats – WOD: Wall Walks, OHS, DU
• Thursday: HYROX WOD
• Friday: Strength: Front Squats – WOD: KB Farmers Carry, Burpees over rower, Row, RMU
• Saturday: Partner WOD: Box Get Overs (High Box), Hang Power Cleans, Wall Balls
• Sunday: Hero WOD Sundays

CrossFit East River – WOD

Strength Superset (10 Rounds for weight)

15:00 EMOM

Minute 1: Push Press

Minute 2: Deadlift

Minute 3: Rest

Deadlift and Push Press

Set 1: 5 Reps @ 70%

Set 2: 5 Reps @ 70%

Set 3: 5 Reps @ 75%

Set 4: 3 Reps @ 80%

Set 5: 3 Reps @ 80%

“Little Red Corvette” (3 Rounds for time)

For Time

Every 3:00 x 3 Sets

20 Deadlifts

20/14 Calorie Bike (sub for row or ski)

Barbell 225/155lb, 102/70kg
Score: Total Sum Time

Time Domain: 2:00-2:20 / Set

Time Cap: 2:30 / Set

Primary Objective: Complete each set in under 2:15

Secondary Objective: Maintain consistent pacing across all three intervals

[Little Corvette: Levels] (3 Rounds for time)

Level 2:

Every 3:00 x 3 Sets

20 Deadlifts

18/13 Calorie Bike (sub for row or ski)

Barbell Loads: 185/125lb, 84/57kg

Level 1:

Every 3:00 x 3 Sets

15 Deadlifts

15/11 Calorie Bike (sub for row or ski)

Barbell Load: 50% of 1RM

Masters 55+

Every 3:00 x 3 Sets

15 Deadlifts

18/13 Calorie Bike (sub for row or ski)

Barbell Loads: 155/105lb, 70/48kg

Competitor:

For Time

Every 3:00 x 3 Sets

20 Deadlifts

25/20 Calorie Bike

Barbell Loads: 225/155lb, 102/70kg

Hotel / Travel:

For Time

Every 3:00 x 3 Sets

25 Dual Dumbbell Deadlifts

1:00 Treadmill Sprint

Dumbbell: 2×50/35lb, 22.5/15kg

Mobility (Checkmark)

PRVN Mobility #3

1:00/1:00 Couch Stretch

1:00 Extended Reverse Plank Bridge

1:00 Child’s Pose

1:00/1:00 Wall Figure 4 Stretch

Optional Accessories (Checkmark)

3-4 Sets: For Quality

8-10 Glute Ham Raises

:20/:20 Single Leg Sorenson Hold

:30/:30 Standing Paloff Press Hold

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