WOD

Today is “CrossFit for Hope.”

We are WODing for a cause: to help fight catastrophic children’s illnesses. This year, every dollar collected through fundraising will be donated to St. Jude Children’s Research Hospital.

Please check out the CrossFit for Hope page and consider bringing a few bucks to donate tomorrow. Every dollar we collect at CFER will be donated.

“Hope for Cures”

Three rounds of:
Burpees
Power Snatch (75#/45#)
Box Jump (24″/20″)
Thruster (75#/45#)
Chest-to-Bar Pull-up
Rest

“Hope” has the same format as Fight Gone Bad. In this workout, you move from each of five stations after a minute of work. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of “rotate,” the athletes must move to next station immediately for a good score. One point is given for each rep.

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We are open today!
Our modified schedule is as follows: WODs at 7 a.m., 11:30 a.m. and 6:30 p.m.

Tomorrow, Saturday, July 6, is “CrossFit for Hope.”
Regular WOD schedule, but we’re WODing with a purpose. Come enjoy a Fight Gone Bad-style workout. Before you do, see what CrossFit for Hope is all about.

Check out our amazing athletes who came in yesterday. They crushed a tough Hero WOD with smiling faces.

Bench Press

5-5-5-5-5

Then,

1000m Row (set a new PR)

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Straight from CFHQ:

“Smykowski”

For time:
Run 6k
60 Burpee pull-ups

If you’ve got body armor or a thirty pound vest, wear it.

*If you’ve got a weighted vest or body armor, bring it to class.
*We will be scaling this WOD as needed, so don’t be intimidated! Just be ready to work!

“U.S. Marine Corps Sergeant Mark T. Smykowski, 23, of Mentor, Ohio, assigned to 2nd Reconnaissance Battalion, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, North Carolina, was killed on June 6, 2006, while conducting combat operations in Al Anbar province, Iraq. He is survived by his mother Diana Ross, father Bert, and brothers Darren and Kenny, both Marines.”

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Kettlebell Kitchen is up and running at CrossFit East River! You can now order fresh, delicious paleo meals and they will be delivered right to the gym; very convenient! Visit the website and check out their menu. If you’re placing an order, make sure you select CrossFit East River as your affiliate!

Our Fourth of July schedule is as follows: 10 a.m. and 11:30 a.m. WODs. The Fourth of July BBQ has been cancelled.

This Saturday, July 6th, CFER will be participating in CrossFit for Hope. “Hope” is a Fight Gone Bad-style WOD that will take place during regular class times. Our affiliate has its own fundraising page to help raise money to fight catastrophic children’s illnesses. Check out our page and share it with your friends. Every single cent will be donated, and every little bit helps.

“Annie”

50-40-30-20-10 reps for time of:
Double-unders
Sit-ups

If you think double-unders are trouble, check out these TRIPLE-unders!

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A few announcements!

1) Kettlebell Kitchen is up and running at CrossFit East River! What does this mean? It means you can order fresh, delicious paleo meals and they will be delivered right to the gym. This is a really convenient way to stock up on meals for your busy weeks. They keep well in the fridge, too, so you can stash them at work. Visit the website and check out their menu. If you’re placing an order, make sure you select CrossFit East River as your affiliate!

2) Our Fourth of July schedule is as follows: 10 a.m. and 11:30 a.m. WODs, followed by a 1 p.m. BBQ! It’s $20/person, which includes food and tasty beverages. Bring your friends and family members! The more the merrier, especially as we celebrate America!

3) This Saturday, July 6th, CFER will be participating in CrossFit for Hope. “Hope” is a Fight Gone Bad-style WOD that will take place during regular class times. Our affiliate has its own fundraising page to help raise money to fight catastrophic children’s illnesses. Check out our page and share it with your friends. Every single cent will be donated, and every little bit helps.

15min AMRAP of:

10 kettlebell swings (53#/35#)
10 box jumps (24″/20″)
10 ring dips

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July 4th Schedule Changes + BBQ
10:00 am – WOD
11:30 am – WOD
12:30 pm – BBQ

Bring $20 to any WOD before Thursday to RSVP for the BBQ.
Meat, snacks and drinks will be on the menu.
Non-CrossFitters, friends and family are more than welcome!

Deadlift

1-1-1-1-1-1-1

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We have a few announcements!

*The 8 a.m. class is officially cancelled until further notice.

*Our next Foundations series will start Monday, July 8th. This is a two-week course for those who are brand-new to CrossFit. It will be held on M/W/Fri at 6:30 a.m.

Email coach@crossfiteastriver.com for more information.

*CrossFit for Hope is in one week! This is a Fight Gone Bad-style WOD that will take place during regular class times on Saturday, July 6th.

Our affiliate has its own fundraising page to help raise money to fight catastrophic children’s illnesses. Check out our page and share it with your friends. Every single cent will be donated, and every little bit helps.

Saturday’s WOD is…

“Pet Rock”

With a partner, complete the following work:

400m run
100 pull-ups
100 push-ups
100 sit-ups
100 squats
400m run

*Each team will have a “pet rock.” This is any heavy object (med ball, plate, kettlebell) that can NOT be placed on the floor during the entire WOD. One partner must hold the team’s pet rock while the other partner chips away at the work. When it is time to switch, your partner must hand off the pet rock without putting it on the floor. There is a 10 burpee penalty when the pet rock hits the floor (5 per partner).

*Each partner can only complete a maximum of 25 reps at a time before they switch with their partner.

*Bonus points if you name your pet rock.

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TGIF!

Here’s one from the archives. Iggy Pop tours the East Village in 1993 and walks by what’s now CrossFit East River. Look for it around 6:40 into the documentary. Do you think he would have stopped in for a WOD?

Press
2-2-2-2-2-2-2-2-2-2

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RxNetworking NYC: 

The RxNetworking NYC event is TONIGHT (Thursday)! For those of you who want to head up as a group, meet at 6:45 pm at the box.

The 6:30 pm and 8:00 pm WODs will take place as usual.

7:00 pm to 10:00 pm
Tonic East
411 Third Ave.
New York, NY 10016

“Free Professional networking event ONLY for people who CrossFit. This is our first event in New York City and we are extremely excited about it! We would like to invite anyone that WODs at an affilaite in New York City to come. After dozens of success stories in other cities, we are excited to have people who WOD in New York City show us why it is the #1 city for business on the globe. Don’t just WOD together, work together.”

Register Here: http://events.r20.constantcontact.com/register/event?oeidk=a07e7m780so60561aa2&llr=fm6z5amab

7 rounds for time:

7 dead lifts (225#/155#)
7 L pull-ups

This isn’t our WOD for tomorrow, but it’s a good video regarding L pull-ups.

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Is it Wednesday already?!

Please note: classes for this WOD will be capped at 6 athletes per class, so please be sure to register online or shoot us an email!

“Triple Jackie”

Three rounds for time:
1,000m row
50 thrusters (45#)
30 pull-ups

There will be a time cap for this WOD.

Now check out Jason Khalipa crushing “Jackie” at this year’s CrossFit Games NorCal Regional.

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