Today's WOD

Announcements

Key Focus Points for the Week:

🔹 Strength + Olympic Lifting Progressions:

• Back Squat (Monday): Continuing strength progression with heavy sets across a 5-3-1 wave loading pattern.
• Strict Press (Tuesday): Upper-body pressing strength tested with a tight lifting window on the 2:00 clock.
• Power Snatch (Thursday): Barbell Conditioning Workout building percentages under fatigue between 70-80%.
• Squat Clean & Jerk Complex (Friday): Building confidence and proficiency through technical volume leading to a heavy complex for the day.

🔹 Conditioning Themes:

• Sprint Capacity (Monday): Fast, powerful couplet under heavy fatigue.
• Repeatable Threshold Work (Tuesday & Thursday): Emphasis on maintaining consistent times
• Aerobic (Wednesday): Blending rowing, Echo bike, and “Cindy” for a mixed-modal stamina test.
• Muscular Stamina (Friday): Full-body fatigue management with a wall ball/dumbbell/abmat combo.
• Saturday: Big team energy with rotating stations encouraging max effort while under time pressure.

CrossFit East River – WOD

Clean and Jerk (Squat Clean & Jerk Complex
Every 3:00 x 5 Sets
1 Hang Squat Clean
1 Squat Clean
2 Jerks

Start @ 75% and Build to a Heavy for the Day
This complex is meant to be done unbroken
)

—

% of Clean and Jerk

Key focus areas:

Quality Set-Up, Chest Tall, Belly Tight

Front Rack Positions and the Vertical Dip and Drive

Modifications:

Move to Hang Power Variations

Use a Push Jerk or Push Press for Overhead if the Split Jerk is not technically sound.

“Chrono Shift” (AMRAP – Rounds and Reps)

10:00 AMRAP

30 Wall Balls

10/10 Single Arm Dumbell Hang Clean and Jerk

30 Abmat Sit-Ups

Dumbbell: 50/35lb, 22.5/15kg

Wall Ball: 20/14lb, 9/6kg
—

Coaching Notes, Strategy, and Goals

“Chrono Shift” is a grindy, midline-heavy AMRAP that combines wall ball stamina, unilateral dumbbell cycling, and core endurance. The workout demands steady pacing, controlled breathing, and smart partitioning to avoid major drop-offs across the 10-minute window. The goal is to move with consistency, minimize transition time, and stay composed during the bigger wall ball and sit-up sets.

Goal: 3+ Rounds

Stimulus: Aerobic stamina, midline endurance, and muscular fatigue management

RPE : 8/10

Primary Objective: Maintain as close to 3:00 a round as possible

Secondary Objective : Pick-Up the pace in the final 2:00

Key focus areas:

Manage breathing and leg fatigue on wall balls early

Stay crisp and technical on the dumbbell to avoid grip and shoulder blow-up

Treat sit-ups as fast but controlled movement, not a full recovery

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)

3 Sets: For Quality

10/10 Single Leg Barbell Hip Thrust

8/8 Side Plank Banded Rows

:30 Hollow Hold

Read More

Announcements

Key Focus Points for the Week:

🔹 Strength + Olympic Lifting Progressions:

• Back Squat (Monday): Continuing strength progression with heavy sets across a 5-3-1 wave loading pattern.
• Strict Press (Tuesday): Upper-body pressing strength tested with a tight lifting window on the 2:00 clock.
• Power Snatch (Thursday): Barbell Conditioning Workout building percentages under fatigue between 70-80%.
• Squat Clean & Jerk Complex (Friday): Building confidence and proficiency through technical volume leading to a heavy complex for the day.

🔹 Conditioning Themes:

• Sprint Capacity (Monday): Fast, powerful couplet under heavy fatigue.
• Repeatable Threshold Work (Tuesday & Thursday): Emphasis on maintaining consistent times
• Aerobic (Wednesday): Blending rowing, Echo bike, and “Cindy” for a mixed-modal stamina test.
• Muscular Stamina (Friday): Full-body fatigue management with a wall ball/dumbbell/abmat combo.
• Saturday: Big team energy with rotating stations encouraging max effort while under time pressure.

CrossFit East River – WOD

“Echoes of Earth” (3 Rounds for time)

Every 8:00 x 3 Sets

15 Bar Facing Burpees

5 Power Snatch @ 70%

4 Power Snatch @ 75%

3 Power Snatch @ 80%

% is Based on 1RM Power Snatch
—

“Echoes of Earth” is a high-intensity barbell cycling and sprint conditioning workout that demands burpee explosiveness, technical barbell proficiency, and grip/shoulder stamina. Each set is a sprint with heavy lifting under fatigue, followed by structured rest. The goal is to hit consistent set times without major fall-off, managing both heart rate and barbell mechanics under pressure.

Goal: 4:00–5:30 per set

Stimulus : Sprint intensity, barbell stamina, technical under fatigue

RPE : 8.5–9/10

Focus : Smooth, fast burpees; precise, strong power snatches; smart breathing and barbell control

Key focus areas:

Push the pace on burpees without completely spiking heart rate

Hit efficient, strong power snatch reps—no missed lifts, no major form breakdown.

Manage breathing between barbell sets for consistency

[Echoes of Earth: Levels] (3 Rounds for time)

Level 2:

Every 8:00 x 3 Sets

12 Bar Facing Burpees

5 Power Snatch @ 70%

4 Power Snatch @ 75%

3 Power Snatch @ 80%

% is Based on 1RM Power Snatch

—

Level 1:

Every 8:00 x 3 Sets

12 Bar Facing Burpees

4-4-4 Hang Power Snatch

*Barbell is meant to be done as 3 sets of 4 reps with great form for 12 total reps.

Barbell: Light to Moderate Loads

—

Masters 55+:

Every 8:00 x 3 Sets

12 Bar Facing Burpees

5 Power Snatch @ 70%

4 Power Snatch @ 75%

3 Power Snatch @ 80%

% is Based on 1RM Power Snatch

—

Competitor:

As prescribed

—

Travel / Hotel:

Every 8:00 x 3 Sets

16 Lateral Burpees over Dumbbell

12 Dumbbell Snatch

8 Dumbbell Snatch

4 Dumbbell Snatch

Dumbbells: Increase loads on each set. Stay unbroken on each set

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

8/8 Single Arm Kettlebell Snatch

:15-:20 Ring Support Hold

Read More

Announcements

Key Focus Points for the Week:

🔹 Strength + Olympic Lifting Progressions:

• Back Squat (Monday): Continuing strength progression with heavy sets across a 5-3-1 wave loading pattern.
• Strict Press (Tuesday): Upper-body pressing strength tested with a tight lifting window on the 2:00 clock.
• Power Snatch (Thursday): Barbell Conditioning Workout building percentages under fatigue between 70-80%.
• Squat Clean & Jerk Complex (Friday): Building confidence and proficiency through technical volume leading to a heavy complex for the day.

🔹 Conditioning Themes:

• Sprint Capacity (Monday): Fast, powerful couplet under heavy fatigue.
• Repeatable Threshold Work (Tuesday & Thursday): Emphasis on maintaining consistent times
• Aerobic (Wednesday): Blending rowing, Echo bike, and “Cindy” for a mixed-modal stamina test.
• Muscular Stamina (Friday): Full-body fatigue management with a wall ball/dumbbell/abmat combo.
• Saturday: Big team energy with rotating stations encouraging max effort while under time pressure.

CrossFit East River – WOD

“Dune” (8 Rounds for reps)

2 Sets:

3:00 Max Calorie Row

– Rest :30 –

3:00 AMRAP of “Cindy”

– Rest :30 –

3:00 Max Calorie Row

Rest :30 –

3:00 AMRAP of “Cindy”

Rest 3:00 b/t sets

Score = Sum Total of Rep (All 8 Sets Combined)

“Cindy” = 5 Pull-Ups + 10 Push-Ups + 15 Air Squats
—

Coaching Notes, Strategy, and Goals

“Dune” is a gritty, aerobic stamina test that mixes monostructural machines with high-rep bodyweight gymnastics under fatigue. The structure of short work bouts with brief rests demands smart pacing, consistent transitions, and strategic recovery.

RPE: 8/10

Consistent output on machines, fast and efficient bodyweight movement on “Cindy”

Key focus areas:

Avoid blowing up early on the row and bike; keep effort manageable

Keep “Cindy” rounds fast but smooth, without burning out on push-ups

Transition quickly and purposefully between movements

[Dune: Levels] (8 Rounds for reps)

Level 2:

As prescribed

—

Level 1:

Modified Cindy

5 Banded Pull-Ups, 10 Elevated Push-Ups, 15 Air Squats

—

Masters 55+:

As prescribed

—

Competitor:

“Chest to Bar Cindy”

Travel/ Hotel:

As prescribed

Mobility

PRVN Recovery Flow

1-2 Sets

Right Leg/Left Leg

:30 Down Dog

:15 Updog

:30 Down Dog

:3 0 Low Dragon Po se

:30 Twisted Drag on Pose

:30 Pigeon Pose

:30 Half Kneeling Hamstri ng Stretch

Optional Accessories (Checkmark)

3 Sets: For Quality

8/8 Bulgarian Split Squats

10/10 Single Dumbbell Bent Over Row

10-12 Floor Dumbbell Pull-Overs

Read More

Announcements

Key Focus Points for the Week:

🔹 Strength + Olympic Lifting Progressions:

• Back Squat (Monday): Continuing strength progression with heavy sets across a 5-3-1 wave loading pattern.
• Strict Press (Tuesday): Upper-body pressing strength tested with a tight lifting window on the 2:00 clock.
• Power Snatch (Thursday): Barbell Conditioning Workout building percentages under fatigue between 70-80%.
• Squat Clean & Jerk Complex (Friday): Building confidence and proficiency through technical volume leading to a heavy complex for the day.

🔹 Conditioning Themes:

• Sprint Capacity (Monday): Fast, powerful couplet under heavy fatigue.
• Repeatable Threshold Work (Tuesday & Thursday): Emphasis on maintaining consistent times
• Aerobic (Wednesday): Blending rowing, Echo bike, and “Cindy” for a mixed-modal stamina test.
• Muscular Stamina (Friday): Full-body fatigue management with a wall ball/dumbbell/abmat combo.
• Saturday: Big team energy with rotating stations encouraging max effort while under time pressure.

CrossFit East River – WOD

Shoulder Press (Strict Press
Every 2:00 x 5 Sets
Set 1: 5 Reps @ 75%
Set 2: 5 Reps @ 75%
Set 3: 3 Reps @ 80%
Set 4: 3 Reps @ 85%
Set 5: 1 Rep @ 90%+)

—

% is Based on 1RM Strict Press

Stimulus: Absolute Strength Development

We are building those percentages over the course of this cycle and continuing to become more and more consistent at heavier loads on the barbell

RPE: 6/10 *Loading is high, but overall fatigue on the body should be low

Key focus areas:

Bracing and Breathing Technique / Keep Global Tension

Controlled Descent + Fast Ascent

Modifications:

– Dual Dumbbell Strict Press or Single Arm Dumbbell Strict Press

-Landmine Press

“The Jedi Trials” (4 Rounds for time)

For Time

Every 5:00 x 4 Sets

400m Run

21 Toes to Bar

12 Shoulder to Overhead

Barbell Load: 155/105lb, 70/48kg

Score: Slowest Round
—

“The Jedi Trials” is a repeatable, high-effort interval workout combining monostructural running, high-skill gymnastics, and moderate-to-heavy barbell cycling. Each round demands a strong balance between engine, grip endurance, and overhead stability. The goal is to maintain consistent splits across all four sets, without allowing any round to fall off significantly.

Goal : 3:30-4:00 / Round

Stimulus : Lactate threshold, aerobic power, and midline stamina

RPE : 8.5/10

Focus : Smooth running, smart grip management, aggressive but efficient shoulder-to-overhead reps

Primary Objective : Consistent pacing round to round

Secondary Objective : Push for unbroken or smartly broken sets on the shoulder-to-overhead without major rest

[Levels: The Jedi Trials] (4 Rounds for time)

Level 2:

For Time

Every 5:00 x 4 Sets

400m Run

15 Toes to Bar

12 Shoulder to Overhead

Barbell Load: 135/95lb, 61/43kg

Score: Slowest Round

—

Level 1:

For Time

Every 5:00 x 4 Sets

300m Run

15 Kipping Knees to Chest

12 Shoulder to Overhead

Barbell Load: 75/55lb, 34/25kg

Score: Slowest Round

—

Masters 55+:

For Time

Every 5:00 x 4 Sets

400m Run

15 Toes to Bar

12 Shoulder to Overhead

Barbell Load: 95/65lb, 43/30kg

Score: Slowest Round

—

Competitor:

For Time

Every 5:00 x 4 Sets

400m Run

21 Toes to Bar

12 Shoulder to Overhead

Barbell Load: 185/125lb, 84/57kg

Score: Slowest Round

—

Travel / Hotel:

For Time

Every 5:00 x 4 Sets

400m Run

21 V-Ups

12 Dumbbell Push Press

Dumbbells: 2 x 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)

3 Sets: For Quality

:30/:30 Paloff Press Hold

1:00 Weighted Plank

Read More

Announcements

Key Focus Points for the Week:

🔹 Strength + Olympic Lifting Progressions:

• Back Squat (Monday): Continuing strength progression with heavy sets across a 5-3-1 wave loading pattern.
• Strict Press (Tuesday): Upper-body pressing strength tested with a tight lifting window on the 2:00 clock.
• Power Snatch (Thursday): Barbell Conditioning Workout building percentages under fatigue between 70-80%.
• Squat Clean & Jerk Complex (Friday): Building confidence and proficiency through technical volume leading to a heavy complex for the day.

🔹 Conditioning Themes:

• Sprint Capacity (Monday): Fast, powerful couplet under heavy fatigue.
• Repeatable Threshold Work (Tuesday & Thursday): Emphasis on maintaining consistent times
• Aerobic (Wednesday): Blending rowing, Echo bike, and “Cindy” for a mixed-modal stamina test.
• Muscular Stamina (Friday): Full-body fatigue management with a wall ball/dumbbell/abmat combo.
• Saturday: Big team energy with rotating stations encouraging max effort while under time pressure.

CrossFit East River – WOD

Back Squat (Every 3:00 x 6 Sets
Set 1: 5 Reps @ 80%
Set 2: 5 Reps @ 80%
Set 3: 3 Reps @ 85%
Set 4: 3 Reps @ 90%
Set 5: 1 Rep @ 95%
Set 6: 1 Rep @ 95%)

% is Based on 1RM Back Squat

Stimulus: Absolute Strength Development

We are building those percentages over the course of this cycle and continuing to become more and more consistent at heavier loads on the barbell

RPE: 9/10, Heavy Singles will place a good amount of CNS stress on the system today.

Key focus areas:

Bracing and Breathing Technique / Keep Global Tension

Controlled Descent + Fast Ascent

Modifications:

Box Squat for Knees

“District Throwdown” (Time)

For Time:

21-15-9

Deadlifts

Box Jump Overs

Load: 225/155lb, 102/70kg

Box Height: 24/20in
–

“District Throwdown” is a classic sprint-style couplet with moderate-to-heavy deadlifts and high-output box jump overs. The workout is short and intense, targeting posterior chain stamina, explosive power, and metabolic conditioning. Athletes should push the pace while maintaining tight form under fatigue.

Time Domain : 4-7min

Time Cap: 10 min

Stimulus: Sprint effort, power output, and fatigue resistance

RPE : 9/10

Focus: Unbroken or fast-broken deadlift sets and aggressive, efficient box movement

Primary Objective: Move fast, but not recklessly—this is a short workout, but grip and legs will blow up quickly if not managed.

Secondary Objective : Minimize transition time and keep sets quick and tight.

[District Throwdown: Levels] (Time)

Level 2:

For Time:

21-15-9

Deadlifts

Box Jump Overs

Load: 185/125lb, 84/57kg

Box Height: 24/20in

—

Level 1:

For Time:

21-15-9

Deadlifts

Box Step-Overs

Load: 60% of 1RM

Box Height: 24/20in

—

Masters 55+:

For Time:

21-15-9

Deadlifts

Box Jump Overs or Step-Overs

Load: 135/95lb, 61/43kg

Box Height: 24/20in

—

Competitor:

For Time:

21-15-9

Deadlifts

Box Jump Overs

Load: 275/185, 125/84kg

Box Height: 30/24in

—

Travel / Hotel:

For Time:

21-15-9

Dual Dumbbell Deadlifts

Bench Jump Overs

Load: 70/50lb, 32/22.5kg

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 (GHD Hip Complex) (Checkmark)

3 Sets: For Quality

10 Glute Ham Raises

15 GHD Hip Extensions

:30 Sorenson Hold

Read More

Announcements

Friday 6pm – Rotating Schedule

Now that The Open is behind us, we’re kicking off a new rotating schedule for our Friday 6PM class! Each week will feature one of the following:

📍 WODs – Your classic Workout of the Day.
📍 Olympic Lifting Foundations – Focus on the fundamentals of the Clean, Snatch, or Jerk, with each session dedicated to a specific lift.
📍 Pump Sesh’s – Bodybuilding-style workouts to hit movements we don’t often see in regular WODs.

Check the schedule each week to see what’s on deck. We can’t wait to see you there!

Note: The 5pm will remain the regular programmed WOD, it will only be the 6pm that rotates.

See you in the gym!

CrossFit East River – WOD

General Prep (4-6min) 

2 Sets: For Quality

1:00 Bike

10 Alternating Box Step-Ups

8 Scapular Pull-Ups

8 Ring Rows

:30 Wall Sit

Specific Prep (8-10 min)

3 Sets: For Quality

6 Dual Dumbbell Step-Ups, Building Loads

4 Jumping Pull-Up with Eccentric / Strict Pull-Ups

50-100ft (15-30m) Sandbag Carry Building Loads

7/5 Calorie Echo Bike

“Gone Tomorrow” (Checkmark)

20:00 EMOM

minute 1: 12 Dual Dumbbell Box Step-Ups

minute 2: 6-8 Strict Pull-Ups*

minute 3: 100ft (30m) Sandbag Carry

minute 4: 13/10 Calorie Echo

Dumbbell Loads: 2×50/35lb, 22.5/15kg

Sandbag: 150/100lb, 68/45kg

Add loads to pull-ups if possible

Box: 24/20in
This 20-minute EMOM is a strength and endurance-focused workout with an emphasis on leg stamina, upper body pulling strength, core engagement, and aerobic capacity. The goal is to maintain consistent output across all rounds while minimizing fatigue accumulation.

Goal: Complete all reps efficiently while maintaining form

Stimulus: Strength endurance and muscular stamina

RPE: 7.5-8.5/10

Focus: Controlled movement, efficient breathing, and steady pacing

Key focus areas:

Manage grip fatigue between dumbbell step-ups, strict pull-ups, and the sandbag carry.

Keep transitions quick while maintaining control in each movement.

Push hard on the Echo Bike without redlining too early.

[Gone Tomorrow: Levels] (Checkmark)

Level 2:

20:00 EMOM

minute 1: 12 Dual Dumbbell Step-Ups

minute 2: 6-8 Strict Pull-Ups*

minute 3: 100ft (30m) Sandbag Carry

minute 4: 12/9 Calorie Echo

Dumbbell Loads: 2×35/25lb, 15/12kg

Sandbag: 100/70lb, 45/32kg

Add loads to pull-ups if possible

Box: 24/20in

—-

Level 1:

20:00 EMOM

minute 1: 12 Dual Dumbbell Step-Ups

minute 2: 6-8 Strict Banded Pull-Ups

minute 3: 100ft (30m) Sandbag Carry

minute 4: 12/9 Calorie Echo

Dumbbell Loads: 2×25/15lb, 12/7kg

Sandbag: Choice

Box: 20in

—-

Masters 55+:

20:00 EMOM

minute 1: 12 Dual Dumbbell Step-Ups

minute 2: 6-8 Strict Pull-Ups*

minute 3: 100ft (30m) Sandbag Carry

minute 4: 12/9 Calorie Echo

Dumbbell Loads: 2×30/20lb, 14/9kg

Sandbag: Choice

Box: 20in

—-

Competitor:

20:00 EMOM

minute 1: 12 Dual Dumbbell Step-Ups

minute 2: 6-8 Weighted Strict Pull-Ups

minute 3: 100ft (30m) Sandbag Carry

minute 4: 13/10 Calorie Echo

Dumbbell Loads: 2×70/50lb, 32/22.5kg

Sandbag: 200/150lb, 91/68kg

Pull-Ups: 50/35lb, 22.5/15kg

Box: 24/20in

Bodybuilding Finisher (Checkmark)

3 Sets: For Quality

10-12 Barbell Good Mornings

8-10 Ring V-Outs

8-10 Ring Bicep Curls

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 Child’s Pose

Read More

Announcements

Key Focus Points for the Week:

🔹 Strength Progressions:

• Olympic Lifting + Bench Press (Monday): Hang Squat Clean – Working at 70%+ to refine barbell cycling and technical proficiency under fatigue. Bench Press @ 65%
• Back Squat (Wednesday): 5-3-1 Wave Load – Building intensity and reinforcing position under heavy loads.
• Deadlift (Friday): Progressive loading towards a heavy rep with structured sets.

🔹 Conditioning Themes:

• Barbell & Gymnastics Conditioning (Thursday): A well-balanced AMRAP with a mix of skill work (Bar Muscle-Ups), moderate-load push press, and double unders to test capacity.
• Sprint-Style Intervals (Tuesday): A high-power output triplet focused on aerobic and muscular endurance.
• Long Chipper (Saturday): Partner-based workout requiring smart pacing and workload distribution.

🔹 Weekend Training Focus:

• Saturday: A Partner Workout focusing on shared work capacity and efficient transitions.

CrossFit East River – WOD

“Never Go Back” (Time)

For Time, with a Partner

400m Run

60 Handstand Push-Ups

60 Wall Balls

400m Run

80 Alternating Dumbbell Snatch

80 Wall Balls

400m Run

10 Wall Walks

100 Wall Balls

*Run Together, Split the other Workloads

Dumbbell: 50/35lb, 22.5/15kg

Wall Ball: 20/14lb, 9/6kg
—

This workout is a partner-based endurance and stamina challenge, combining gymnastics, weightlifting, and conditioning. The key to success is efficient rep transitions, strategic workload distribution, and smooth pacing on the run to maximize performance without redlining too soon.

Goal: 20-26 minutes

Time Cap: 30 minutes

Stimulus: Muscular endurance and aerobic stamina

RPE: 8/10

Secondary Objective: Run together at a pace that allows smooth transitions into the next movement. Distribute reps to minimize fatigue buildup, especially in the high-volume wall ball sets. Keep transitions short and efficient to maintain momentum.

1-time exercise (Time)

Level 2:

For Time, with a Partner

400m Run

40 Handstand Push-Ups

40 Wall Balls

400m Run

60 Alternating Dumbbell Snatch

60 Wall Balls

400m Run

8 Wall Walks

80 Wall Balls

*Run Together, Sp lit the other Workloads

Dumbbell: 35/25lb, 15/12kg

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

—–

Level 1:

For Time, with a Partner

400m Run

40 Box Piked Handstand Push-Ups

40 Wall Balls

400m Run

60 Dumbbell Hang Snatch

60 Wall Balls

400m Run

8 Wall Walks to 30in from wall

80 Wall Balls

*Run Together, Split the other Workloads

Dumbbell: 35/25lb, 15/12kg

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

—-

Masters 55+:

For Time, with a Partner

400m Run

40 Handstand Push-Up to 2in Riser

40 Wall Balls

400m Run

60 Alternating Dumbbell Snatch

60 Wall Balls

400m Run

8 Wall Walks

80 Wall Balls

*Run Together, Split the other Workloads

Dumbbell: 30/20lb, 14/9kg

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

—

Competitor:

For Time: Solo

400m Run

50 Handstand Push-Ups

30 Wall Balls

400m Run

50 Alternating Dumbbell Snatch

50 Wall Balls

400m Run

10 Wall Walks

70 Wall Balls

Dumbbell: 50/35lb, 22.5/15kg

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

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)

Optional Accessories (Checkmark)

3 Sets: For Quality

10/10 Lateral Medball Throws

10 Reverse Nordic Curls

8-10 Ring Race Pulls

Read More

Announcements

Friday 6pm – Rotating Schedule

Now that The Open is behind us, we’re kicking off a new rotating schedule for our Friday 6PM class! Each week will feature one of the following:

📍 WODs – Your classic Workout of the Day.
📍 Olympic Lifting Foundations – Focus on the fundamentals of the Clean, Snatch, or Jerk, with each session dedicated to a specific lift.
📍 Pump Sesh’s – Bodybuilding-style workouts to hit movements we don’t often see in regular WODs.

Check the schedule each week to see what’s on deck. We can’t wait to see you there!

Note: The 5pm will remain the regular programmed WOD, it will only be the 6pm that rotates.

See you in the gym!

Key Focus Points for the Week:

🔹 Strength Progressions:

• Olympic Lifting + Bench Press (Monday): Hang Squat Clean – Working at 70%+ to refine barbell cycling and technical proficiency under fatigue. Bench Press @ 65%
• Back Squat (Wednesday): 5-3-1 Wave Load – Building intensity and reinforcing position under heavy loads.
• Deadlift (Friday): Progressive loading towards a heavy rep with structured sets.

🔹 Conditioning Themes:

• Barbell & Gymnastics Conditioning (Thursday): A well-balanced AMRAP with a mix of skill work (Bar Muscle-Ups), moderate-load push press, and double unders to test capacity.
• Sprint-Style Intervals (Tuesday): A high-power output triplet focused on aerobic and muscular endurance.
• Long Chipper (Saturday): Partner-based workout requiring smart pacing and workload distribution.

🔹 Weekend Training Focus:

• Saturday: A Partner Workout focusing on shared work capacity and efficient transitions.

CrossFit East River – WOD

Deadlift (Every 3:00 x 6 Sets
Set 1: 5 Reps @ 70%
Set 2: 5 Reps @ 75%
Set 3: 5 Reps @ 75%
Set 4: 3 Reps @ 80%
Set 5: 3 Reps @ 85%
Set 6: 1 Rep @ 90%+)

Level 1 + Masters 55+

Every 3:00 x 6 Sets

Set 1: 5 Reps @ 6 RPE

Set 2: 5 Reps @ 6 RPE

Set 3: 5 Reps @ 7 RPE

Set 4: 5 Reps @ 7 RPE

Set 5: 3 Reps @ 8 RPE

Set 6: 3 Reps @ 8 RPE

“The Sentinel” (Time)

For Time

21-15-9

Calorie Row (Female: 15-12-9)

Dual Dumbbell Power Cleans

Toe to Bar

Dumbbells: 2×50/35lb, 22.5/15kg
—

This workout is a moderate-to-high skill gymnastics and barbell cycling workout combined with aerobic conditioning on the rower. The key is to move efficiently, control breathing, and manage muscle fatigue to maintain a steady pace across all rounds.

Secondary Objective: Smooth transitions and steady movement rather than sprinting through any one section.

[The Sentinel: Levels] (Time)

Level 2:

For Time

21-15-9

Calorie Row (Female: 15-12-9)

Dual Dumbbell Power Cleans

Alternating Toe to Bar

Dumbbells: 2×35/25lb, 15/12kg

—

Level 1:

For Time

21-15-9

Calorie Row (Female: 15-12-9)

Dual Dumbbell Hang Power Cleans

Kipping Knee Raises

Dumbbells: 2×25/15lb, 12/7kg

—

Masters 55+:

For Time

21-15-9

Calorie Row (Female: 15-12-9)

Dual Dumbbell Hang Power Cleans

Kipping Knee Raises

Dumbbells: 2×30/20lb, 14/9kg

—

Competitor:

For Time

24-18-15

Calorie Row (Female: 21-15-9)

Dual Dumbbell Power Cleans

Toe to Bar

Dumbbells: 2×50/35lb, 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 V-Ups

10 Russian Twist

10 Hollow Rocks

:10 Hollow Hold

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Announcements

Friday 6pm – Rotating Schedule

Now that The Open is behind us, we’re kicking off a new rotating schedule for our Friday 6PM class! Each week will feature one of the following:

📍 WODs – Your classic Workout of the Day.
📍 Olympic Lifting Foundations – Focus on the fundamentals of the Clean, Snatch, or Jerk, with each session dedicated to a specific lift.
📍 Pump Sesh’s – Bodybuilding-style workouts to hit movements we don’t often see in regular WODs.

Check the schedule each week to see what’s on deck. We can’t wait to see you there!

Note: The 5pm will remain the regular programmed WOD, it will only be the 6pm that rotates.

See you in the gym!

Key Focus Points for the Week:

🔹 Strength Progressions:

• Olympic Lifting + Bench Press (Monday): Hang Squat Clean – Working at 70%+ to refine barbell cycling and technical proficiency under fatigue. Bench Press @ 65%
• Back Squat (Wednesday): 5-3-1 Wave Load – Building intensity and reinforcing position under heavy loads.
• Deadlift (Friday): Progressive loading towards a heavy rep with structured sets.

🔹 Conditioning Themes:

• Barbell & Gymnastics Conditioning (Thursday): A well-balanced AMRAP with a mix of skill work (Bar Muscle-Ups), moderate-load push press, and double unders to test capacity.
• Sprint-Style Intervals (Tuesday): A high-power output triplet focused on aerobic and muscular endurance.
• Long Chipper (Saturday): Partner-based workout requiring smart pacing and workload distribution.

🔹 Weekend Training Focus:

• Saturday: A Partner Workout focusing on shared work capacity and efficient transitions.

CrossFit East River – WOD

Bar Muscle Up Practice (AMRAP – Reps)

15min Practice

EMOM – 3 reps each

Jump To Hollow + Hold

Jump To Hollow + Patient Arch

Jump to Hollow + Patient Arch + to L sit

—–

EMOM- 1-3 reps

Jumping Bar Muscle Up

Banded Bar Muscle Up

Bar Muscle Up

10-15 Jump Rope (before or after)

DU Practice

Criss Cross

Triple Under Practice

“Make Me” (AMRAP – Rounds and Reps)

12:00 AMRAP

50 Double Unders

10 Push Press

5 Bar Muscle-Ups

Load: 95/65lb, 43/30kg
—

This is a moderate-to-high skill gymnastics and barbell cycling workout with aerobic conditioning through double unders. The key is to move efficiently, control breathing, and manage muscle fatigue to maintain a steady pace across 12 minutes.

Goal: 6+ Rounds

Stimulus: Gymnastics Skill and Upper Density

This is a high interference workout that will challenge athletes to keep consistent transitions, pacing strategies and work on efficiency throughout the entire AMRAP.

Maintain Consistent Paces round to round

Have a strategy for Bar Muscle-Ups for those doing Bar Muscle-Ups, for those on Burpee Pull-Ups, work for a good steady pace that does not jack your heart rate up.

[Make Me: Levels] (AMRAP – Rounds and Reps)

Level 2:

12:00 AMRAP

35 Double Unders

10 Push Press

5 Burpee Pull-Ups

Load: 75/55lb, 34/25kg

—-

Level 1:

12:00 AMRAP

70 Single Unders

10 Push Press

5 Burpee Jumping Pull-Ups

Load: 45/35lb, 20/15kg

—-

Masters 55+:

12:00 AMRAP

35 Double Unders

10 Push Press

5 Burpee Pull-Ups

Load: 65/45lb, 30/20kg

—-

Competitor:

12:00 AMRAP

72 Double Unders

12 Push Press

6 Bar Muscle-Ups

Load: 115/75lb, 52/34kg

Accessory / Finisher (Checkmark)

4 Sets: For Quality

10-12 Ring Rows

4-6 Ring Dips or 8-10 Ring Push-Ups

:20-:30 Dual Kettlebell Overhead Hold

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

Read More

Announcements

Friday 6pm – Rotating Schedule

Now that The Open is behind us, we’re kicking off a new rotating schedule for our Friday 6PM class! Each week will feature one of the following:

📍 WODs – Your classic Workout of the Day.
📍 Olympic Lifting Foundations – Focus on the fundamentals of the Clean, Snatch, or Jerk, with each session dedicated to a specific lift.
📍 Pump Sesh’s – Bodybuilding-style workouts to hit movements we don’t often see in regular WODs.

Check the schedule each week to see what’s on deck. We can’t wait to see you there!

Note: The 5pm will remain the regular programmed WOD, it will only be the 6pm that rotates.

See you in the gym!

Key Focus Points for the Week:

🔹 Strength Progressions:

• Olympic Lifting + Bench Press (Monday): Hang Squat Clean – Working at 70%+ to refine barbell cycling and technical proficiency under fatigue. Bench Press @ 65%
• Back Squat (Wednesday): 5-3-1 Wave Load – Building intensity and reinforcing position under heavy loads.
• Deadlift (Friday): Progressive loading towards a heavy rep with structured sets.

🔹 Conditioning Themes:

• Barbell & Gymnastics Conditioning (Thursday): A well-balanced AMRAP with a mix of skill work (Bar Muscle-Ups), moderate-load push press, and double unders to test capacity.
• Sprint-Style Intervals (Tuesday): A high-power output triplet focused on aerobic and muscular endurance.
• Long Chipper (Saturday): Partner-based workout requiring smart pacing and workload distribution.

🔹 Weekend Training Focus:

• Saturday: A Partner Workout focusing on shared work capacity and efficient transitions.

CrossFit East River – WOD

Snatch (Every 2:00 x 5 Sets
Squat Snatch
Hang Squat Snatch
Squat Snatch

1 Set @ 75%
2 Sets @ 80%
1 Set @ 85%
1 Set @ 85%+)

–

Level 2:

Starting @ 70% and building to a heavy for the day

–

Level 1:

Every 2:00 x 5 Sets

3 Hang Power Snatch

3 Overhead Squats

*add a 1-2 sec Pause in Overhead Squat to reinforce good positions and stability for new athletes

–

Masters 55+:

*Can be Power or Squat

70%+ of 1RM Snatch

Back Squat (Every 3:00 x 6 Sets
Set 1: 5 Reps @ 80%
Set 2: 3 Reps @ 85%
Set 3: 1 Rep @ 90%
Set 4: 5 Reps @ 80%
Set 5: 3 Reps @ 85%
Set 6: 1 Rep @ 95%
)

Level 1:

Back Squat

Every 3:00 x 6 Sets

Set 1: 6 Reps @ 7 RPE

Set 2: 4 Reps @ 8 RPE

Set 3: 2 Reps @ 9 RPE

Set 4: 6 Reps @ 7 RPE

Set 5: 4 Reps @ 8 RPE

Set 6: 2 Reps @ 9 RPE

—

Masters 55+:

Back Squat

Every 3:00 x 6 Sets

Set 1: 6 Reps @ 7 RPE

Set 2: 4 Reps @ 8 RPE

Set 3: 2 Reps @ 9 RPE

Set 4: 6 Reps @ 7 RPE

Set 5: 4 Reps @ 8 RPE

Set 6: 2 Reps @ 9 RPE

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)

3 Sets: For Quality

5/5 Single Leg Lateral Box Jump

15 Weighted Hip Extensions

:30-:45 Sorenson Hold

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