WOD

Bless the Gym Tour:
If you haven’t already heard, Kendrick Farris will be conducting a two-day Olympic weightlifting training camp at CrossFit East River. There will be AM and PM sessions on November 16th and 17th.

Sign-up information will be released first to CFER athletes via the email list.

If you don’t know who Kendrick Farris is, watch this and read this.

“2007” aka The Hopper
For Time:
1000m row
Then,
5 Rounds:
25 Pull-ups
7 Push Jerks (135#/85#)

There will be a 20 minute time cap.

http://www.youtube.com/watch?v=qXRxCgLJmVQ&list=PLdWvFCOAvyr1ybQVHKCAIamt8yZ8kDSaa&index=14

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Press
5-5-5-5-5

Then.

15min AMRAP
15 Toes to Bar
50′ Overhead Lunge (45/25)

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If you’re reading this on Wednesday night, tonight is the deadline to order for Kettlebell Kitchen! Get those delicious paleo meals in your belly!

Today was a sad day, as it was Cris’ last day at the box! He returns home to Mexico this week, but we will always remember him as helping us start our home here at CFER. Thank you, Cris, we’re going to miss you!

“Helen”

3 RFT:
400m run
21 KBS (53/35)
12 pull-ups

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Interested in the October 12th Tough Mudder?

Sign-up here, go to “Join an Existing Team” and enter “CFER Mud Runners.” The team password is “TopDog647.”

Search for team “CFER Mud Runners.” The team password is “TopDog647.”  We will setup a transportation plan from the gym to the event.

Front Squat

3-3-3-3-3

Then,

4 Rounds
500m Row
Rest 1:1

Slowest row time is posted.
Keep all efforts within 3-5 seconds of your first time.

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“Tabata This Sh*t”

GHD Sit-ups
Wall Ball Shots 20/14
Chest-to-Bar Pull-ups
Front Squats 95/65
Burpee Box Jumps 24/20

Tabata Intervals (20 seconds of work followed by 10 seconds of rest repeated 8 times) is applied in turn to each exercise with a one-minute rotation break between exercises. Each exercise is scored by the weakest number of reps in each of the eight intervals. During the one-minute rotation time, the clock is not stopped but kept running. The score is the total of the scores from the five stations.

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Schedule change: our new nightly schedule starts today! Our evening WODs are at 5, 6 and 8 p.m. Monday through Thursday, and at 5 and 6 p.m. on Fridays.

We have even more exciting announcements rolling out soon, so make sure you’re on our email list. See Melissa or Eric if you’re not.

“Nancy”

Five founds for time of:
400m run
15 OHS (95#/65#)

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Have you seen our new door? Pull it to open.

Tagged… Again!

Did you think we weren’t doing Fran?!

FRAN, compare to 10JUN13

21, 15 and 9 reps of:
Thrusters (95/65)
Pull-ups

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We have a door now! Please pull to open it.

TGIF!

Please note: there is NO 6:30 p.m. class Friday. But we have added a 4 p.m. class to the schedule, just for tonight (Friday).

We have some very exciting news to share. We’re going to have a blast this fall. We’ll leave the announcements for Monday.

“Running Annie” 

50 Double-unders
50 Sit-ups
Run 200m
40 Double-unders
40 Sit-ups
Run 200m
30 Double-unders
30 Sit-ups
Run 200m
20 Double-unders
20 Sit-ups
Run 200m
10 Double-unders
10 Sit-ups
Run 200m

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IT’S AUGUST?!

Please note: the 6:30 p.m. class this Friday is cancelled. BUT we’ve added a 4 p.m. class this Friday.

And another thing: our PR Challenge has been cancelled.

I know, we’re showering you with news!

Now, for the GOOD news…

OHS
1-1-1-1-1

Front Squat
1-1-1-1-1

Back Squat
1-1-1-1-1

Check out the Fittest Man on Earth doing this WOD.

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15 minute AMRAP 

12 Hang Power Cleans 95/65
9 Burpees
6 Push Jerks 95/65
Rest 30 seconds

Get lifted!

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