July 18, 2013
Reminder: order tonight for Kettlebell Kitchen delivery on Monday!
21-18-15-12-9-6-3
Push jerk (135#/95#)
Bastards (burpees over the barbell)
Check out those squat cleans!
WOD
July 17, 2013
It’s going to be a hot one out there today, so PLEASE drink water! Stay hydrated throughout the day before coming to the WOD.
Three rounds for time of:
400m run
15 hang squat cleans (95#/65#)
July 16, 2013
We sent out an awesome newsletter today (Monday)! If you didn’t receive our newsletter, email coach@crossfiteastriver.com and we’ll put you on our email list.
“Cindy”
20min AMRAP of:
5 pull-ups
10 push-ups
15 squats
July 15, 2013
An important announcement: there is no longer a 9:30 a.m. class. The morning class times are 7 a.m. and 11:30 a.m.
We will of course keep you posted as we change/add classes in the future!
Back Squat
10-10-10
Then,
12min AMRAP of:
10 burpees
25 double-unders
This is CrossFit.
July 12, 2013
“DT”
Five rounds for time of:
155# deadlift, 12 reps
155# hang power clean, 9 reps
155# push jerk, 6 reps
“In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20, 2009, supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.”
July 12, 2013
TGIF!
Regionals 2013 Individual WOD #5
21-15-9 reps of:
Dead lifts (315#/205#)
Box jumps (30″/24″)
Check out the top men from the North East crush this WOD during Regionals this past May!
July 11, 2013
EveryBODY’s working for the weekend!
12min AMRAP of:
5 chest-to-bar pull-ups
10 HR push-ups
15 goblet squats (53#/35#)
Ben cashing out with weighted pull-ups.
July 10, 2013
We’ve been open for one month! Can you believe it?!
To all our members, THANK YOU you for joining our CrossFit community. We look forward to seeing you guys every day. To everyone who has yet to walk through the door, we look forward to seeing you at the gym 🙂
Push Press
3-3-3-3-3-3-3
Check out Dave Lipson and Camille Leblanc-Bazinet hitting this WOD.
July 9, 2013
Are you ready for CFER’s first PR CHALLENGE?!
Part 1 will be on Saturday, August 3rd. The challenge will be setting your fastest “FRAN” time.
Part 2 will be on Saturday, August 24th, when you will attempt to CRUSH your previous time.
*Please note the date change of Part 2!
There will be CA$H prizes for fastest male and female, Rx only, and cash prizes for most improved, scaling allowed. To participate, the buy-in is only $20. Talk to Melissa or Eric to get your name on the list. You must be present on both dates to test your time.
Five rounds for time of:
400m run
15 back squats (185#/125#) *From the ground
July 8, 2013
August is right around the corner, and so is CFER’s first PR CHALLENGE!
Part 1 will be on Saturday, August 3rd. The challenge will be setting your fastest “FRAN” time.
Part 2 will be on Saturday, August 31st, where you will attempt to CRUSH your previous time.
There will be CA$H prizes for fastest male and female, Rx only, and cash prizes for most improved, scaling allowed. To participate, the buy-in is only $20. Talk to Melissa or Eric to get your name on the list. You must be present on both dates to test your time
Now for some Silly Bullshit, also known as S.B., by Mark Rippetoe.
“Silly Bullshit” by Mark Rippetoe
Hang Power Clean
1-1-1-1-1
Then,
“Elizabeth”
21-15-9 reps of:
Clean (135#/95#)
Ring dips
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