Today's WOD

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!

🆕 Bring a Friend for Free – Saturdays at 9AM!

We’re piloting a new Bring a Friend for Free class every Saturday at 9AM!
Bring one guest to class — no experience needed, just have them fill out the waiver here: Waiver Link

Got more than one guest in mind? Just give Meg or Connor a heads-up!

Week of 6/15 Programming Overview

• Monday: Strength: Strict Pullups – WOD: BBJO, TTB
• Tuesday: Strength: Power Clean, Push Press, Push Jerk – WOD: Deadlifts, HSPU
• Wednesday: Strength: Front Squat – WOD: Wall balls, Rowing
• Thursday: WOD: Rowing, V-Ups, Running
• Friday: Strength: Snatch – WOD: Pull-Ups, Devils Press
• Saturday: Partner WOD Alert**** Rowing, KB Front Squat, Wall Walks
• Sunday: Hero WOD with Coach Connor

CrossFit East River – WOD

“Hey Ya” (4 Rounds for time)

Every 6:00 x 4 Sets

20/14 Calorie Row

30 V-Ups

400m Run
Goal: Sub 5:00 per set

Primary Objective: Hold consistent pacing across all 4 sets

Secondary Objective: Push the pace on the run while maintaining GHD quality and bike intensity

[Hey Ya: Levels] (4 Rounds for time)

Level 2:

Every 6:00 x 4 Sets

18/13 Calorie Row

20 V-Ups

400m Run

Level 1:

Every 6:00 x 4 Sets

15/11 Calorie Row

20 Abmat Sit-Ups

300m Run

Masters 55+:

Every 6:00 x 4 Sets

18/13 Calorie Row

20 V-Ups

400m Run

Competitor:

Every 6:00 x 4 Sets

20/14 Calorie Bike

30 GHD Sit-Ups

400m Run

Travel / Hotel:

Every 6:00 x 4 Sets

1:00 Machine @ 80%

25 V-Ups

400m Run

Mobility

PRVN Yoga Flow

2 Rounds

Right Leg + Left Leg

:15 second Down Dog

:30 second Low Lunge

:15 second Elbow to Knee and Rotate

:15 second Reach to Sky and Hold

:30 second Half Kneeling Hamstring Stretch

:30 second Pigeon

Optional Accessories (Checkmark)

4 Sets: For Quality

10 Weighted Russian Twist (Over and Back = 1)

15 Seated Barbell Calf Raises

:30 Dual Kettlebell Front Rack Wall Sit

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!

🆕 Bring a Friend for Free – Saturdays at 9AM!

We’re piloting a new Bring a Friend for Free class every Saturday at 9AM!
Bring one guest to class — no experience needed, just have them fill out the waiver here: Waiver Link

Got more than one guest in mind? Just give Meg or Connor a heads-up!

CrossFit East River – WOD

General Prep 

3 Sets:

1:00 Row (:30 Easy – :20 Mod – :10 Hard)

10 Goblet Cossack Squats

6 Inchworm Push-Ups

:30/:30 Side Plank

:20/:20 Single Arm Plank

Specific Barbell Prep

3 Sets, building to working loads

1 Pause Front Squat + 3 Front Squats

Paused Front Squat (Pause Front Squat + Front Squat
Every 2:30 x 5 Sets
2 Sets x 1+4 @ 70%
2 Sets x 1+3 @ 75%
1+2 @ 80%

Pause :03 on the Pause Front Squat
*After Each Set Complete 3 Broad Jumps for Distance

Level 1:
Every 2:30 x 5 Sets
5 Front Squats @ 21×1 Tempo
@ mo)

Goal: Quality positions and good speed out of the hole in every squat.

Modifications:

We can look to move to a Back Squat if mobility is an issue, or move to goblet squats for those just learning the mechanics of the squat while also reinforcing similar bracing positions.

Work in Progress (2 Rounds for reps)

Part A)

5:00 AMRAP

60 Wall Balls 20/14lb, 9/6kg, 10/9ft

-Max Calorie Row

Rest 5:00 minutes

Part B)

5:00 AMRAP

Part A Calories

-Max Wall Balls 20/14lb, 9/6kg, 10/9ft
*Re-Test (June 19th, 2024)

Goal: Maintain composure in Part A to earn 30–50+ Calories; match or exceed 50+ Wall Balls in Part B

Primary Objective: Stay controlled on Wall Balls to earn time for high-effort calories

Secondary Objective: Pace the row to hit a repeatable number and finish with efficiency on the second effort

[Levels: Work in Progress] (2 Rounds for reps)

Level 2:

As prescribed

—-

Level 1:

14/10lb, (6/4kg)

—

Masters 55+:

As prescribed

—

Competitor:

30/20lb, 14/9kg

—-

Big Class Option:

As prescribed with a 5:15 Rest instead of 5:00 Rest start groups on a 2:30 delay to have this workout flush out and make sense.

Group 1: @ 0:00

Group 2: @ 2:30

Group 3: @ 5:00

Group 1: will start part 2 at the 10:00 mark, which is when group 3 is done. This is why we are having it be a 5:15 rest instead of a 5:00 rest to allow for transition times onto the rower.

This will ensure that all groups are off the rower at the right times.

—

Limited Equipment / Travel:

Part A)

5:00 AMRAP

40 Dumbbell Thrusters 30/20lb, 14/9kg

-Max Distance Run

Rest 5:00 minutes

Part B)

5:00 AMRAP

Part A Run Distance

-Max Dumbbell Thrusters 30/20lb, 14/9kg

Mobility

PRVN Mobility #10

10/10 Quadruped Adductor Hip Rock (5 sec Pause in Stretch)

1:00 Down Dog Calf Stretch

1:00/1:00 Active Pigeon Stretch (5 sec Pause in Stretch)

1:00/1:00 Couch Stretch

Optional Accessories (Checkmark)

Part A)

4 Sets: For Quality

5/5 Bulgarian Split Squats (Loaded)

+

5/5 Bulgarian Split Squat Jumps (Unloaded)

Part B)

4 Sets: For Quality

:20/:20 Single Leg Wall Sit

10/10 Half Kneeling Paloff Press with Rotation

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!

🆕 Bring a Friend for Free – Saturdays at 9AM!

We’re piloting a new Bring a Friend for Free class every Saturday at 9AM!
Bring one guest to class — no experience needed, just have them fill out the waiver here: Waiver Link

Got more than one guest in mind? Just give Meg or Connor a heads-up!

CrossFit East River – WOD

Body Heat & Mobility Flow

:30/:30 Pigeon Pose

:30/:30 Scorpion Stretch

:30 Puppy Dog Pose

General and Specific Activation Work (No Measure)

9:00 EMOM

minute 1: Cardio Choice

minute 2: 1 Wall Walk + :20 Nose to Wall Handstand Hold

minute 3: *Barbell Complex
*Barbell Complex = 6 Romanian Deadlift + 6 Tall Muscle Clean + 6 Bradford Press with Lockout

Complete with an empty barbell. Athletes do have a choice of adding light loads.

Specific Babell Prep:

w/ Empty Barbell

2 x (Low Hang Power Clean + Push Press + 3 Push Jerk with Pause in Catch)

—

w/ Loaded Barbell

3 x Power Clean + Push Press + 3 Push Jerk

*Building to Working Loads

Power Clean + Push Press + Push Jerk (5 Rounds for weight)

Every 2:00 x 5 Sets

1+1+3 @ 75%+ of 1RM Push Press

% of Push Press

Goal: Work towards 85% of 1RM Push Press on the final set of this complex.

*Do not exceed 90%
Stimulus: Speed Strength / Overhead Emphasis

Cues:

Vertical Dip and Drive with a strong finish into the overhead position. Focus on pressing through the entire foot and finishing over midline with biceps by ears and locked out elbows and extension through the hips, knees and shoulders

For the Push Jerk, focus on a strong catch in the quarter squat and flexing the belly as you punch under the bar to reinforce a neutral spine.

#TEAMPRVNTUESDAY

“PRV It, Diane” (Time)

For Time:

21-18-15

Deadlifts

15-12-9

Wall Facing Handstand Push-Ups

Barbell: 225/155lb, 102/70kg
–

Goal: 7:00–11:00

Time Cap: 12:00

Score: Time

Stimulus: Classic Couplets / Pressing Fatigue Under Load

RPE: 8/10

Primary Objective : Intelligent Management of Handstand Push-Ups

Secondary Objective: Complete Deadlifts in 2-3 sets with fast breaks on each set.

[PRV It, Diane: Levels] (Time)

Level 2:

For Time:

21-18-15

Deadlifts

15-12-9

Handstand Push-Ups

Barbell: 185/125lb, 84/57kg

Level 1:

For Time:

21-18-15

Deadlifts

15-12-9

Box Piked Handstand Push-Ups

Barbell: 60% of 1RM Deadlift

Masters 55+:

For Time:

21-18-15

Deadlifts

9-7-5

Wall Facing Strict Handstand Push-Ups to 2in Riser (Abmat)

Barbell: 155/105lb, 70/48kg

Competitor:

For Time:

21-18-15

Deadlifts

Chest to Wall Handstand Push Ups

Barbell: 255/175lbs (116/80kg)

Travel / Hotel:

For Time:

21-18-15

Dumbbell Deadlifts

15-12-9

Wall Facing Handstand Push-Ups

Dumbbells: Choice on Loads, Heavy

Mobility

PRVN Recovery #8

1:00 Extended Reverse Plank Bridge

1:00/1:00 Crossbody Lat Stretch

1;00/1:00 Single Leg Forward Fold

1:00/1:00 Couch Stretch

1:00 Childs Pose

Optional Accessories (Checkmark)

4 Sets: For Quality

6-8 Dual Kettlebell Z-Press

12-15 Banded GHD Hip Extensions

– Max Sorenson Hold

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!

🆕 Bring a Friend for Free – Saturdays at 9AM!

We’re piloting a new Bring a Friend for Free class every Saturday at 9AM!
Bring one guest to class — no experience needed, just have them fill out the waiver here: Waiver Link

Got more than one guest in mind? Just give Meg or Connor a heads-up!

Week of 6/15 Programming Overview

• Monday: Strength: Strict Pullups – WOD: BBJO, TTB
• Tuesday: Strength: Power Clean, Push Press, Push Jerk – WOD: Deadlifts, HSPU
• Wednesday: Strength: Front Squat – WOD: Wall balls, Rowing
• Thursday: WOD: Rowing, V-Ups, Running
• Friday: Strength: Snatch – WOD: Pull-Ups, Devils Press
• Saturday: Partner WOD Alert**** Rowing, KB Front Squat, Wall Walks
• Sunday: Hero WOD with Coach Connor

CrossFit East River – WOD

Gymnastics Strength (5 Rounds for weight)

Every 2:00 x 5 Sets

3-5 Strict Pull-Ups

+ 10 Banded Lat Pushdown

*We are looking to add weight to the Strict Pull-Ups if possible
Level 2:

3-5 Banded Strict Pull-Ups @ 31×1 Tempo

Goal: Working on good control and building strict pulling gymnastics strength

Cues:

Pull with consistent tension and active lat engagement.

Look at the options for strict pull-ups today.

“So Fresh, So Clean” (Time)

3 Sets: For Time

10 Burpee Box Jump Overs

20 Toes to Bar

10 Burpee Box Jump Overs

Rest 1:30 b/t sets

Box Height: 24/20in
Goal: 3:00–4:00 per set / Total Time: 11:00–15:00

Time Cap: 17:00

Primary Objective: Hold consistent, repeatable efforts across all three sets

Secondary Objective: Keep Toes to Bar in 2-3 sets while staying aggressive on transitions

[So Fresh and So Clean: Levels] (Time)

Level 2:

3 Sets: For Time

10 Burpee Box Jump Overs

20 Alternating Toes to Bar

10 Burpee Box Jump Overs

Rest 1:30 b/t sets

Box Height: 24/20in

Level 1:

3 Sets: For Time

10 Burpee Box Step-Overs

20 Kipping Knee Raises

10 Burpee Box Step-Overs

Rest 1:30 b/t sets

Box Height: 24/20in

Masters 55+

5 Sets: For Time

10 Power Snatch

10 Box Jump Overs

10 Overhead Squats

Rest 1:00 b/t sets

Barbell: 65/45lb, 30/20kg

Box Height: 24/20in

Competitor:

3 Sets: For Time

12 Burpee Box Jump Overs

24 Toes to Bar

12 Burpee Box Jump Overs

Rest 1:30 b/t sets

Box Height: 30/24in

Travel / Hotel:

3 Sets: For Time

10 Burpee Box Jump Overs

20 Alternating Toes to Bar

10 Burpee Box Jump Overs

Rest 1:30 b/t sets

Mobility

PRVN Recovery #6

1:00/1:00 Scorpion Stretch

1:00/1:00 Couch Stretc h

1:00/1:00 Extended Arm Lizard Pos e

1:00/1:00 Single Leg Forward Fol d

1:00 Childs Pose

Optional Accessories (Checkmark)

4 Sets: For Quality

8-10 Glute Bridge Dumbbell Pull-Overs

12-15 Tall Kneeling Straight Arm Banded Lat Pull Downs

Rest :30

:30/:30 Side Plank

:30 Hollow Hold

Rest :30

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!

🆕 Bring a Friend for Free – Saturdays at 9AM!

We’re piloting a new Bring a Friend for Free class every Saturday at 9AM!
Bring one guest to class — no experience needed, just have them fill out the waiver here: Waiver Link

Got more than one guest in mind? Just give Meg or Connor a heads-up!

Week of 6/9 Programming Overview

• Monday: Strength: Clean and Jerk – WOD: Rowing and Clean and Jerk
• Tuesday: WOD: Double Unders, Bench Press, Burpee Pull-Ups
• Wednesday: WOD: Running, TTB, Power Snatch
• Thursday: Strength: Push Press and Front Squat – WOD: Wall Walks, Wall Balls, Box Jump Overs
• Friday: WOD: Bar Muscle Ups, Rowing, Deadlift
• Saturday: Teams of 3-4**** Situps, Dumbbell Lunges, Running, Burpees
• Sunday: Hero WOD with Coach Connor

CrossFit East River – WOD

Hero: Cheesy Jag (AMRAP – Rounds and Reps)

AMRAP in 23 Minutes

1 Mile Run

Then, 5 Rounds of:

9 Burpees

16 Air Squats

10 Push-Ups

RX: Weighted Vest 20/14

“Residual Self-Image” (5 Rounds for time)

For Max Effort

Every 4:00 x 5 Sets

:30 Wall Sit

20 Air Squats

10/7 Calorie Echo Bike Sprint
Goal: Complete each Bike Sprint in under 30 seconds, Total Working Time per interval to under 1:45.

Secondary Objective: Maintain quality positions in the Wall Sit and Air Squat to keep the quality high for this workout.

[Residual Self Image: Levels} (5 Rounds for time)

Level 2:

As prescribed

Level 1:

For Max Effort

Every 4:00 x 5 Sets

:25 Wall Sit

15 Air Squats

8/6 Calorie Echo Bike Sprint

Masters 55+:

As prescribed

Competitor:

For Max Effort

Every 4:00 x 5 Sets

:30 Wall Sit

15 Goblet Squats

12/9 Calorie Echo Bike Sprint

Kettlebell: 53/35lb, 24/16kg

Travel / Hotel:

For Max Effort

Every 4:00 x 5 Sets

:30 Wall Sit

20 Air Squats

5 Broad Jumps for Distance

Finisher (Checkmark)

4 Sets: For Quality

:30 Nose to Wall Handstand Hold

:20/:20 Side Star Plank

10-12 Ring Hamstring Curls

Mobility

PRVN Yoga Flow #2

2 Rounds for Quality

:15sec Down Dog

:30sec Up Dog

15sec Down Dog

:30sec Tall Lunge (right)

:30sec Half Kneeling Hamstring Stretch (right)

:15sec Down Dog

:30sec Tall Lunge (left)

:30sec Half Kneeling Hamstring Stretch (left)

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!

🆕 Bring a Friend for Free – Saturdays at 9AM!

We’re piloting a new Bring a Friend for Free class every Saturday at 9AM!
Bring one guest to class — no experience needed, just have them fill out the waiver here: Waiver Link

Got more than one guest in mind? Just give Meg or Connor a heads-up!

CrossFit East River – WOD

General Prep 

2 Sets:

200m Run

10 Cossack Squats

5/5 World’s Greatest Stretch

10 Hollow Rocks

:10 Hollow Hold

Burpee Number Game (Group ~5 minutes)

1 = Standing

2 = Top of Plank

3 = Bottom of Push-Up

4 = Feet to Outside of Hands

5 = Jump

As an examples

3+5 = Full Burpee

2+3+2 = Push-Up

4+5 = Squat Jump

2+1 = Up Down

Specific Primer & Skill Prep

2 Sets

8 Abmat Sit-Ups

6 Dumbbell Walking Lunges, R1 @ Moderate Load , R2 @ Working Load

6 Line Facing Burpees

“Zion Uprising” (Time)

5 Rounds for Time, As waterfall in teams of 3-4

30 Abmat Sit-Ups

50ft (15m) Dumbbell Walking Lunges

200m Run

15 Line Facing Burpees

This will be done as a team of 3 or 4 partners depending on class numbers and size.

Dumbbell: 50/35lb, 22.5/15kg
Time Cap: 30 minutes

Secondary Objective: Keep core and burpee movement quality high, tight transitions will save time overall

[Zion Uprising: Levels] (Time)

Level 2:

5 Rounds for Time, As waterfall in teams of 3-4

25 Abmat Sit-Ups

50ft (15m) Dumbbell Walking Lunges

200m Run

12 Line Facing Burpees

This will be done as a team of 3 or 4 partners depending on class numbers and size.

Dumbbell: 35/25lb, 15/12kg

Level 1:

5 Rounds for Time, As waterfall in teams of 3-4

20 Abmat Sit-Ups

50ft (15m) Walking Lunges

200m Run

12 Line Facing Burpees

This will be done as a team of 3 or 4 partners depending on class numbers and size.

Masters 55+:

5 Rounds for Time, As waterfall in teams of 3-4

25 Abmat Sit-Ups

50ft (15m) Dumbbell Walking Lunges

200m Run

12 Line Facing Burpees

This will be done as a team of 3 or 4 partners depending on class numbers and size.

Dumbbell: 30/20lb, 14/9kg

Competitor:

5 Rounds for Time, As waterfall in teams of 3-4

25 GHD Sit-Ups

50ft (15m) Dumbbell Walking Lunges

200m Run

20 Line Facing Burpees

This will be done as a team of 3 or 4 partners depending on class numbers and size.

Dumbbell: 70/50lb, 32/22.5kg

Travel /Hotel Gym : Solo

5 Rounds for Time

30 Sit-Ups

50ft (15m) Dumbbell Walking Lunges

200m Run

15 Line Facing Burpees

Dumbbell: 50/35lb, 22.5/15kg

Mobility

PRVN Recovery #4

:30sec/:30sec KB Calf Smash

1:00/1:00 Half Kneeling Hamstring Str etch

1:00/1:00 Tall Dragon Stretch

1:00 Standing Forward Fold

1:00 Updog Pose

Optional Accessories (Checkmark)

4 Sets: For Quality

10/10 Half Kneeling Paloff Press

:20/:20 Single Kettlebell Front Rack March

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!

🆕 Bring a Friend for Free – Saturdays at 9AM!

We’re piloting a new Bring a Friend for Free class every Saturday at 9AM!
Bring one guest to class — no experience needed, just have them fill out the waiver here: Waiver Link

Got more than one guest in mind? Just give Meg or Connor a heads-up!

CrossFit East River – WOD

General Prep, Mobility and Activation Work

3 Sets: For Quality

250/200m Row

15 Banded Good Mornings

10 Bulgarian Ring Rows

:15 Hollow Hold

:15 Arch Hold

10 Alternating Scorpions

—

Then Go Through Bar Muscle-Up Progressions and Build towards working loads on the Deadlift

“The Oracle” (Time)

3 Rounds for Time

12-9-7 BMU

500/450m Row*

24-18-14 Deadlift

Barbell: 205/145lb, 93/66kg
Goal: Finish between 9–13 minutes

Time Cap: 16:00

Secondary Objective: Hold consistent 1:45–2:05 row splits while transitioning quickly between stations

[The Oracle: Levels] (Time)

Level 2:

3 Rounds for Time

24-18-14 Pull-Ups

500/450m Row*

24-18-14 Deadlift

Barbell: 155/105lb, 70/48kg

Level 1:

3 Rounds for Time

24-18-14 Jumping Pull-Ups

400/350m Row*

24-18-14 Deadlift

Barbell: 95/65lb, 43/30kg

Masters 55+:

3 Rounds for Time

24-18-14 Pull-Ups

500/450m Row*

24-18-14 Deadlift

Barbell: 135/95lb, 61/43kg

Competitor:

3 Rounds for Time

12-9-7 BMU

500/450m Row*

24-18-14 Deadlift

Barbell: 225/155lb, 102/70kg

Travel / Hotel:

3 Rounds for Time

24-18-14 Pull-Ups

400m Run

24-18-14 Dual Dumbbell Deadlift

Dumbbells: 70/50lb, 32/22.5kg

Mobility

PRVN Recovery #9

1:00 Barbell Adductor Stretch

1:00/1:00 Couch Stretch

1:00 Extended Reverse Plank Bridge

1:00/1:00 Crossbody Lat Stretch

1;00/1:00 Single Leg Forward Fold

Optional Accessories (Checkmark)

4 Sets: For Quality

12 Feet Elevated Ring Rows

12 Dumbbell Hammer Curls

Rest 1:00

15 Glute Bridge With Medball Squeeze (adduction)

5 Hamstring Walk-Outs (out and back = 1)

Rest 1:00

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!

🆕 Bring a Friend for Free – Saturdays at 9AM!

We’re piloting a new Bring a Friend for Free class every Saturday at 9AM!
Bring one guest to class — no experience needed, just have them fill out the waiver here: Waiver Link

Got more than one guest in mind? Just give Meg or Connor a heads-up!

CrossFit East River – WOD

Mobility and Activation Work

2 Sets: For Quality

1:00 Cardio Choice

:30/:30 Banded Front Rack Mobility :

:30/:30 Banded Hip Distraction

:30 Elevated Prayer Stretch

Specific Movement Prep

3 Sets, Building Complexity and Loading

1 Wall Walk + :10 Nose to Wall Handstand Hold

10 Medball Front Squats / Wall Balls

12 Alternating Box Step-Ups / 10 Box Jumps / 8 Box Jump Overs

5 Barbell Push Press

5 Barbell Front Squats

Strength Superset EMOM

Every 2:00 x 8 Sets, Alternating Stations

Station 1: 3 Push Press

Station 2: 3 Front Squat

Modifications:

For the Front Squats we can look to move to a Back Squat if mobility is an issue, or move to goblet squats for those just learning the mechanics of the squat while also reinforcing similar bracing positions.

For the Push Press, let’s initially look to move to Dumbbell Push Press as the primary scale for those with movement limitations. We can also adjust to an incline bench press or landmine press if it’s the range of motion that is creating the biggest limitation or pain here.

Push Press (Record the Heaviest Set of 3)

Front Squat (Record the Heaviest Set of 3 for the Day)

Walking on Walls (Time)

For Time

5 Wall Walks

15 Wall Balls

20 Box Jump Overs

30 Wall Balls

20 Box Jump Overs

15 Wall Balls

5 Wall Walks

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

Box Height 24/20”
*(Re-Test from 6-13-2024)

Secondary Objective: Look to cycle the Wall Balls in sets of 10+ reps on each set, while still maintaining a solid pace of 20 box jumps / minute.

[Walking on Walls: Levels] (Time)

Level 2:

4 Wall Walks

12 Wall Balls

16 Box Jump Overs

24 Wall Balls

16 Box Jump Overs

12 Wall Balls

4 Wall Walks

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

Box Height 24/20”

—

Level 1:

4 Wall Walks

12 Wall Balls

16 Box Step-Ups

24 Wall Balls

16 Box Step-Ups

12 Wall Balls

4 Wall Walks

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

Box Height 24/20”

—

Masters 55+:

4 Wall Walks

12 Wall Balls

16 Box Jump Overs

24 Wall Balls

16 Box Jump Overs

12 Wall Balls

4 Wall Walks

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

Box Height 24/20”

—

Competitor:

Active Recovery Day

See Comp Session

—

Big Class Version

As prescribed

—

Travel/Hotel:

For Time

5 Wall Walks

20 Air Squats

20 Bench Jump Overs

40 Air Squats

20 Bench Jump Overs

20 Air Squats

5 Wall Walks

Mobility

PRVN Recovery #7

1:00/1:00 Scorpion Stretch

1:00/1:00 Couch Stretc h

1:00/1:00 Crossbody Lat Stretch

1:00/1:00 Wall Figure 4 Stretch

1:00/1:00 Single Leg Forward Fol d

Optional Accessories (Checkmark)

For Quality:

5 Sets

:20/:20 Copenhagen Plank

:20/:20 Single Leg Wall Sit
Aim to perform each set with minimal transition between movements, and then rest a few minutes between sets to maintain quality and unbroken holds.

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!

🆕 Bring a Friend for Free – Saturdays at 9AM!

We’re piloting a new Bring a Friend for Free class every Saturday at 9AM!
Bring one guest to class — no experience needed, just have them fill out the waiver here: Waiver Link

Got more than one guest in mind? Just give Meg or Connor a heads-up!

CrossFit East River – WOD

General Prep, Activation, and Mobility

400m Run

—

1-2 Sets:

10 PVC Pipe Pass Throughs

10 PVC Pipe Around the Worlds

:15/:15 PVC Pipe Prayer Stretch

10 Hollow Rocks

10 Alternating V-Ups

10 Scapular Pull-Ups

:15 Tuck L-Hang

Specific Prep

Hang Muscle Snatch (Empty Barbell)

Hang Power Snatch (Empty Barbell)

8 Bar Kip Swings

Low Hang Muscle Snatch (Empty Barbell)

Low Hang Power Snatch (Empty Barbell)

4 Kipping Knees to Chest

4 Kipping Toe to Target or Alt Toes to Bar

4 Toes to Bar or Scaling Mod

—

Then Build Towards Working Loads on Barbell

“Sentinel Storm” (3 Rounds for reps)

For Max Reps

3 Sets:

8:00 AMRAP

1000m Run

25 Toes to Bar

– Max Power Snatch

Rest 4:00 b/t sets

Barbell: 115/75lb, 52/34kg
Goal: Accumulate 10–20 power snatch / set (Total of 50 Reps +/- 5-10)

Stimulus: Gritty aerobic threshold effort with midline and grip interference into high-skill barbell cycling

RPE : 9/10

Secondary Objective: Maintain clean, consistent power snatch technique under fatigue—fast singles are ideal

[Sentinel Storm: Levels] (3 Rounds for reps)

Level 2:

For Max Reps

3 Sets:

8:00 AMRAP

800m Run

20 Toes to Bar

– Max Power Snatch

Rest 4:00 b/t sets

Barbell: 95/65lb, 43/30kg

Level 1:

For Max Reps

3 Sets:

8:00 AMRAP

800m Run

20 Kipping Knee Raises

– Max Hang Power Snatch

Rest 4:00 b/t sets

Barbell: 75/55lb 34/25kg

Masters 55+:

For Max Reps

3 Sets:

8:00 AMRAP

800m Run

20 Toes to Bar

– Max Power Snatch

Rest 4:00 b/t sets

Barbell: 95/65lb, 43/30kg

Competitor:

For Max Reps

3 Sets:

8:00 AMRAP

1000m Run

30 Toes to Bar

– Max Power Snatch

Rest 4:00 b/t sets

Barbell: 135/95lb, 61/43kg

Travel/ Hotel:

For Max Reps

3 Sets:

8:00 AMRAP

1000m Run

25 Strict Knees to Chest

– Max Alternating Dumbbell Snatch

Rest 4:00 b/t sets

Barbell: 50/35lb, 22.5/15kg

Mobility

PRVN Recovery #8

1:00 Extended Reverse Plank Bridge

1:00/1:00 Crossbody Lat Stretch

1;00/1:00 Single Leg Forward Fold

1:00/1:00 Couch Stretch

1:00 Childs Pose

Optional Accessories (Checkmark)

5 Sets, For Quality

:45 Ring Plank

14 Alternating Landmine Oblique Twists

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Announcements

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🆕 Bring a Friend for Free – Saturdays at 9AM!

We’re piloting a new Bring a Friend for Free class every Saturday at 9AM!
Bring one guest to class — no experience needed, just have them fill out the waiver here: Waiver Link

Got more than one guest in mind? Just give Meg or Connor a heads-up!

Week of 6/9 Programming Overview

• Monday: Strength: Clean and Jerk – WOD: Rowing and Clean and Jerk
• Tuesday: WOD: Double Unders, Bench Press, Burpee Pull-Ups
• Wednesday: WOD: Running, TTB, Power Snatch
• Thursday: Strength: Push Press and Front Squat – WOD: Wall Walks, Wall Balls, Box Jump Overs
• Friday: WOD: Bar Muscle Ups, Rowing, Deadlift
• Saturday: Teams of 3-4**** Situps, Dumbbell Lunges, Running, Burpees
• Sunday: Hero WOD with Coach Connor

CrossFit East River – WOD

Weighted Pull-ups (10 min to build to heavy 3)

“Trinity” (5 Rounds for time)

Every 3:00 x 5 Sets

50 Double Unders

15 Dumbbell Bench Press

10 Burpee Pull-Ups

Dumbbells: 2 x 50/35lb, 22.5/15kg
Goal: Complete each round in 2:00–2:30, allowing at least :30 rest per interval

Secondary Objective: Control breathing during the double unders to preserve grip and push the pace on the burpee pull-ups. The goal is to complete the Burpee Pull-Ups in under 1:00.

[Trinity: Levels] (5 Rounds for time)

Level 2:

Every 3:00 x 5 Sets

35 Double Unders

15 Dumbbell Bench Press

8 Burpee Pull-Ups

Dumbbells: 2 x 35/25lb, 15/12kg

Level 1:

Every 3:00 x 5 Sets

70 Single Unders

15 Dumbbell Bench Press

8 Burpee Jumping Pull-Ups

Dumbbells: 2 x 25/15lb, 12/7kg

Masters 55+:

Every 3:00 x 5 Sets

35 Double Unders

15 Dumbbell Bench Press

8 Burpee Pull-Ups

Dumbbells: 2 x 30/20lb, 14/9kg

Competitor:

Every 3:00 x 5 Sets

50 Double Unders

15 Dumbbell Bench Press

10 Burpee Pull-Ups

Dumbbells: 2 x 70/50lb, 32/22.5kg

Travel / Hotel:

As prescribed

Big Class Note:

Start athletes on 1:00 Delay for use of Dumbbells and Benches

Mobility

PRVN Recovery #5

1:00 Elevated Prayer Stretch

1:00/1:00 Elevated Pigeon Stretch

1:00 Seated Chest Stretch

1:00/1:00 Crossbody Lat Stretch

Optional Accessories (Checkmark)

3 Sets: For Quality

10-12 Ring Tricep Extensions

10-12 Ring Bicep Curls

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