WOD - Sun, Sep 8Sep 8

CrossFit East River - WODWarm-Up 3 Sets, For Quality 30 seconds Jump Rope Practice 8 Romanian Deadlifts 8 Barbell Strict…
WOD - Sat, Sep 7Sep 7

AnnouncementsMonday: “The Chief”Cleans + Push-ups + Air SquatsTuesdayWall Balls + Ring Muscle-Ups + RunningWednesdayPower Clean + Box Jump + Deadlift…
WOD - Fri, Sep 6Sep 6

CrossFit East River - WODWarm-Up 2-3 Sets, For Quality 1:00 Row (:30 ez/:20 mod/:10 hard) 6/6 Dumbbell Windmills 4/4 Single…
WOD - Thu, Sep 5Sep 5

CrossFit East River - WODWarm-Up 4 Sets, Through :20 seconds on, :10 seconds off - Walking Inchworm to Hollow Body…
WOD - Wed, Sep 4Sep 4

AnnouncementsMonday: “The Chief”Cleans + Push-ups + Air SquatsTuesdayWall Balls + Ring Muscle-Ups + RunningWednesdayPower Clean + Box Jump + Deadlift…

Sam Ayer

CF-L1