Today's WOD

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

“Without Fail” (5 Rounds for time)

Every 3:00 x 5 Sets

8 Bench Press

4 Hang Squat Clean

2 Rope Climb

Bench Press @ 65%

Hang Squat Clean @ 70%+
This strength & skill-focused EMOM requires controlled lifting, efficient transitions, and smooth rope climbs to maximize recovery within the 3:00 window. Prioritizing consistency over speed will lead to the best results.

RPE: 7-8/10

Rest Expectation:

Target: ~45-60 sec rest per round

Advanced: ~75+ sec rest

If struggling: Reduce weight or modify rope climbs

Pacing Strategy:

Keep each round ~2:00-2:15 to allow 45+ sec of rest.

Efficient transitions—minimize unnecessary walking.

Stay in control on the rope—avoid sloppy footwork.

[Without Fail: Levels] (Time)

Level 2:

Every 3:00 x 5 Sets

8 Bench Press

4 Hang Squat Clean

1 Rope Climb

Bench Press @ 65%

Hang Squat Clean @ 70%+

—

Level 1:

Every 3:00 x 5 Sets

8 Bench Press

4 Hang Power Cleans + 4 Front Squats

2 Pull to Stands

Bench Press @ 65%

Clean Complex: Light to Moderate Loads working on form

—

Masters 55+:

Every 3:00 x 5 Sets

8 Bench Press

4 Hang Squat Clean

1 Rope Climb

Bench Press @ 65%

Hang Squat Clean @ 70%+

—

Competitor:

Every 3:00 x 5 Sets

8 Bench Press

4 Hang Squat Clean

2 Legless Rope Climb

Bench Press @ 65%

Hang Squat Clean @ 70%+

Bodybuilding Finisher (Checkmark)

Part A)

3 Sets: For Quality

10/8 Push-Up Renegade Row

8 Strict Knees to Chest

—

Part B)

3 Sets

12-15 Dumbbell Bicep Curls

15-20 Banded Tricep Press Downs

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

Read More

CrossFit East River – WOD

General Prep: (8-10min)

3 Rounds:

1:00 Easy Cardio (Row, Bike, Ski, or Jump Rope)

6/6 Single Arm Kettlebell Deadlifts (Kettlebell Between Feet)

1 Wall Walk + :20 Wall Facing Handstand Hold

10 Hollow Body Rocks or 20s Hollow Hold

Specific Prep: (3-5min)

2 Sets

6 Dual Kettlebell Clean, light load to moderate load

6 Dual Kettlebell Press / Jerk , light to moderate load

10 Wall Facing Shoulder Taps

6-8 Short Range GHD Sit-Ups

6-8 Calories on the Rower

Freestanding Handstand Hold (Time)

10-15 minutes

Freestanding Handstand Hold Practice

“Jacked Up on Mountain Dew” (Time)

20:00 EMOM

minute 1: 8 Dual Kettlebell Clean and Jerk

minute 2: 16 GHD Sit-Ups

minute 3: 24ft (7m) Handstand Walk

minute 4: Max Calorie Row

minute 5: Rest

Load: 2×53/35lb, 24/16kg
–

Primary Objective: Maintain consistent effort across all 4 rounds without early burnout.

Secondary Objective: Increase calorie output on the row as rounds progress.

Stimulus: Full-body strength & conditioning , incorporating explosive lifting, midline endurance, gymnastics, and a max-effort row.

RPE: 6-9/10 , building intensity over rounds with a strong push on the rower.

[Jacked Up on Mountain Dew: Levels] (Checkmark)

Level 2:

20:00 EMOM

minute 1: 8 Dual Kettlebell Clean and Jerk

minute 2: 14 GHD Sit-Ups

minute 3: 20ft (6m) Handstand Walk

minute 4: Max Calorie Row

minute 5: Rest

Load: 2×44/26lb, 20/12kg

—

Level 1:

20:00 EMOM

minute 1: 8 Dual Dumbbell Hang Clean and Jerk

minute 2: 18 Abmat Sit-Ups

minute 3: 2 Wall Walks

minute 4: Max Calorie Row

minute 5: Rest

Load: 2×30/20lb, 14/9kg

—

Competitor / Rx+:

Day Off

—

Masters 55+:

20:00 EMOM

minute 1: 8 Dual Kettlebell Clean and Jerk

minute 2: 14 Partial Range GHD Sit-Ups

minute 3: 20ft (6m) Handstand Walk

minute 4: Max Calorie Row

minute 5: Rest

Load: 2×35/18lb, 16/8kg

—

Big Class:

Start athletes on alternate minutes and stations to accommodate the KB’s and Rower

—

Travel / Hotel Gym:

20:00 EMOM

minute 1: 8 Dual Kettlebell Clean and Jerk

minute 2: 16 V-Ups

minute 3: 24ft (7m) Handstand Walk or 2-3 Wall Walks

minute 4: Max Calorie Row

minute 5: Rest

Load: 2×53/35lb, 24/16kg

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)

3-4 Sets: For Quality

12-15 Floor Chest Flys

12-15 Floor Scull Crushers

:30 Wall Press Dead-Bug

Read More

CrossFit East River – WOD

Mobility & Activation (6-7 Minutes)

Focus: Hip, hamstring, and shoulder mobility for running, deadlifts, and pull-ups.

:30/:30 Lateral Banded Distraction

:30/:30 Samson Lunge

:30 Down Dog Calf Gas Pedals

:20/:20 C rossbody Lat Stretch

10 Banded Pull-Aparts + 10 Banded Pass Throughs

General Prp (8-10 Minutes)

2 Rounds:

200m Run or 1:00 Cardio (Bike, Row, Ski)

10 Barbell Good Mornings

10 Box Step-Ups

5/5 Lateral Lunges

10 Scapular Pull-Ups

5/5 Single-Leg Glute Bridges

Specific Prep (6-8 minutes)

2x 10 Wall Lean Sprint Drill

2x 10m High Knees & Butt Kicks

5 Barbell Deadlifts @ Light Weight

5 Deadlifts @ Workout Weight

5-7 Box Jumps @ Workout Height

3 Jumping Pull-Up + Negative

3 Strict Pull-Ups or Alternative (Banded Strict Pull-Ups / Toenail Spot / Inverted Rows )

“Slingshot Engage” (Time)

3 Person Team Workout

5 Rounds For Time: As Waterfall

200m Run

15 Deadlifts

12 Box Jumps

9 Strict Pull-Ups

Barbell: 185/125lb, 84/57kg

Box Height: 24/20in

Time Starts when athlete 1 starts the run, time stops when athlete 3 finishes the strict pull-ups
—

Time Domain: 16-22 min

Time Cap: 25 min

Primary Objective: Never get caught by one of your partners

Secondary Objective: Increasing pace on each round of the workout , developing a good pacing strategy.

Stimulus: Grip endurance, pulling strength, and explosive power with an aerobic engine test from the run.

RPE: 7-9/10, escalating throughout the workout.

[Slingshot Engaged: Levels] (Time)

Level 2:

200m Run

15 Deadlifts

12 Box Jumps

7 Strict Pull-Ups

Barbell: 155/105lb, 70/48kg

Box Height: 24/20in

—

Level 1:

150m Run

15 Deadlifts

12 Box Step-Ups

7 Banded Strict Pull-Ups

Barbell: 60% of 1RM

Box Height: 24/20in

—

Competitor / Rx+ :

3 Rounds for Time with a Partner

100 Double Unders (At the same time, each do 100)

80 GHD Sit-*Up

60 Wall Balls

40/35/30 Calorie *Bike

–

Wall Ball: 30/20lb, 14/9kg, 10/9ft

Work can be split anyway you want with your partner to achieve the best overall time

M/M, M/F, F/F

*40/35/30 Calorie Echo

44/38/33 Calorie Assault Bike

48/43/38 Calorie Bike Erg

—

Masters 55+:

Same as Level 2

—

Big Class:

As prescribed, can start athletes on different stations in order to swap out the bikes as needed, or adjust calories to another machine.

—

Limited Equipment: Solo

3 Rounds for Time:

80 Double Unders

60 Air Squats

40 Sit-Ups

200m Run

Mobility

1:00-2:00 Foam Roll Calves and Quads

1:00 Down Dog to Updog , Alternating Every 10 seconds

1:00/1:00 Couch Stretch

1:00 Child’s Pose

Optional Accessories (Checkmark)

12:00 EMOM

minute 1: 10-12 Inverted Rows

minute 2: 10-12 Glute Ham Raises

minute 3: :30 Barbell Hip Thrust Iso 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!

Key Focus Points for the Week:

🔹 Strength Progressions:

• Olympic Lifting (Monday) – Power Clean and Push Jerk: Building to a Heavy 3 Rep.
• Strict Press (Wednesday) – Building in a 5-3-1 style lifting session on the 2:00 mark to continue our overhead press progression.
• Back Squat (Thursday) – Building up to a Heavy Single here today over the course of 6 sets.

🔹 Conditioning Themes:

• Barbell Conditioning (Monday) – High power output work to optimize anaerobic power and battery work.
• #TEAMPRVN (Tuesday) – Triplet focused on lower body muscular endurance and upper body gymnastics pulling capacity.
• Strength Endurance (Wednesday) – Building full body strength and stability with an emphasis on upper body pressing strength.

🔹 Weekend Training Focus:

• Saturday – A Team Waterfall workout focused on putting a little pressure on athletes to keep moving and keep the pace up as their partners chase them down.

CrossFit East River – WOD

“If you Ain’t First, You’re Last” (Time)

For Time:

60 Toe to Bar

20 Bar Facing Burpees

60/45 Calorie Row

20 Bar Facing Burpees

60 Power Snatch

20 Bar Facing Burpees

60 Push Press

Barbell: 75/55lb, 34/25kg
—

Time Domain: 18-22min

Time Cap: 25min

Primary Objective: Strategically break all the working movements between the burpees into manageable chunks that will allow you to stay moving and steady throughout the workout.

Secondary Objective: Maintain Consistent pacing throughout the workout on the Burpees.

Stimulus: Chipper / Full Body Muscular Endurance and Stamina

RPE: 9/10

[If you Ain’t First, You’re Last: Levels] (Time)

Level 2:

For Time:

48 Toe to Bar

18 Bar Facing Burpees

60/45 Calorie Row

18 Bar Facing Burpees

48 Power Snatch

18 Bar Facing Burpees

48 Push Press

Barbell: 75/55lb, 34/25kg

—

Level 1:

For Time:

45 Toe to Bar

15 Burpees

50/35 Calorie Row

15 Burpees

45 Hang Power Snatch

15 Burpees

45 Push Press

Barbell: 45/35lb, 20/15kg

—

Competitor / Rx+ :

As prescribed

—

Big Class:

Start athletes on different stations to create more space for athletes doing burpees and leave enough space to have athletes hit the Bike as well. Can sub alternate machines for bike.

—

Mobility

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

Foam Roll Hamstrings and Lower Back

Optional Accessories (Checkmark)

Part A)

4 Sets: For Quality

6-8 Box Piked Handstand Push-Ups

Part B)

4 Sets: For Quality

15-20 Banded Face Pulls

12/12 Side Lying Dumbbell External Rotations

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 (Monday) – Power Clean and Push Jerk: Building to a Heavy 3 Rep.
• Strict Press (Wednesday) – Building in a 5-3-1 style lifting session on the 2:00 mark to continue our overhead press progression.
• Back Squat (Thursday) – Building up to a Heavy Single here today over the course of 6 sets.

🔹 Conditioning Themes:

• Barbell Conditioning (Monday) – High power output work to optimize anaerobic power and battery work.
• #TEAMPRVN (Tuesday) – Triplet focused on lower body muscular endurance and upper body gymnastics pulling capacity.
• Strength Endurance (Wednesday) – Building full body strength and stability with an emphasis on upper body pressing strength.

🔹 Weekend Training Focus:

• Saturday – A Team Waterfall workout focused on putting a little pressure on athletes to keep moving and keep the pace up as their partners chase them down.

CrossFit East River – WOD

Specific Prep (5-7 minutes)

Build-Up Sets (Light to Moderate Load)

5 Reps @ ~40%

5 Reps @ ~55%

3 Reps @ ~65%

Back Squat (Back Squat
Every 2:30 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%+

% is Based on 1RM Back Squat)

We are looking to hit each one of these sets on the 2:30 mark to allow at least 2:00 between each one of these sets. This will allow us to brace well, fire fast, and recruit the necessary strength in order to hit each set well.

“The Cougar in the Car” (AMRAP – Rounds and Reps)

8:00 AMRAP

2-4-6-8-10-12…

Medball Cleans

10-20-30-40-50-60….

Double Unders

Medball: 20/14lb, 9/6kg
—

Goal: 7+ Rounds (Into the round of 16 Medball Cleans + 80 Double Unders

Primary Objective: Complete 7 Rounds of the workout. The focus being on keeping a steady and smooth pace with the first 4 rounds of this moving very quickly before the reps start to add up in rounds 5,6, and 7

Secondary Objective: Unbroken Sets on Double Unders

Stimulus: Leg Stamina / Short Burner

RPE: 7/10

[The Cougar in the Car: Levels] (Time)

Level 2

8:00 AMRAP

2-4-6-8-10-12…

Medball Cleans

6-12-18-24-30-36….

Double Unders

Medball: 20/14lb, 9/6kg

—-

Level 1:

8:00 AMRAP

2-4-6-8-10-12…

Medball Cleans

15-30-45-60-75-90

Single Unders

Medball: 14/10lb, 6/4kg

—

Competitor / Rx+:

8:00 AMRAP

2-4-6-8-10-12…

Dual Dumbbell Squat Cleans

10-20-30-40-50-60….

Double Unders

Dumbbells: 2×50/35lb, 22.5/15kg

—

Masters 55+:

8:00 AMRAP

2-4-6-8-10-12…

Medball Cleans

6-12-18-24-30-36….

Double Unders

Medball: 20/14lb, 9/6kg

—-

Big Class:

As prescribed

—-

Travel / Hotel Gym:

8:00 AMRAP

2-4-6-8-10-12…

Dual Dumbbell Squat Cleans

10-20-30-40-50-60….

Double Unders

Dumbbells: 2×25/15lb 12/7kg

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)

3-4 Sets: For Quality

15/15 Terminal Banded Knee Extensions

:30 Weighted Wall Sit

:15/:15 Single Leg 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!

Key Focus Points for the Week:

🔹 Strength Progressions:

• Olympic Lifting (Monday) – Power Clean and Push Jerk: Building to a Heavy 3 Rep.
• Strict Press (Wednesday) – Building in a 5-3-1 style lifting session on the 2:00 mark to continue our overhead press progression.
• Back Squat (Thursday) – Building up to a Heavy Single here today over the course of 6 sets.

🔹 Conditioning Themes:

• Barbell Conditioning (Monday) – High power output work to optimize anaerobic power and battery work.
• #TEAMPRVN (Tuesday) – Triplet focused on lower body muscular endurance and upper body gymnastics pulling capacity.
• Strength Endurance (Wednesday) – Building full body strength and stability with an emphasis on upper body pressing strength.

🔹 Weekend Training Focus:

• Saturday – A Team Waterfall workout focused on putting a little pressure on athletes to keep moving and keep the pace up as their partners chase them down.

CrossFit East River – WOD

Shoulder Press (Strict Press
Every 2:00 x 6 Sets
Set 1: 5 Reps @ 75%
Set 2: 3 Reps @ 80%
Set 3: 1 Rep @ 85%
Set 4: 5 Reps @ 75%
Set 5: 3 Reps @ 80%
Set 6: 1 Rep @ 85%)

—

We are going to take a classic approach today to the strict press sets with each set being completed on the 2:00 mark with the focus of hitting quality reps, having a good amount of rest and then increasing loads down to the single on each series of 5-3-1. You should feel like you get substantial rest here in order to tackle these loads.

“Crepes Are Just Thin Pancakes” (Checkmark)

16:00 EMOM

minute 1: 10-15 Dumbbell Bench Press

minute 2: 15-20 V-Ups

minute 3: 50/50ft (15/15m) Kettlebell Mixed Rack + Overhead Carry

minute 4: 3-5 Wall Walks

Dumbbells: 2 x 50/35lb, 22.5/15kg

Kettlebells: 2 x 53/35lb, 24/16kg
—

Goal: Complete each movement in under 50 seconds.

Time Domain: 40-50 sec for exercise.

Primary Objective: Unbroken Reps across all movements.

Secondary Objective: Maintain the upper range of each movement rep scheme.

Stimulus: Muscular Endurance + Strength Builder

RPE : 6/10

[Crepes are Just Thin Pancakes: Levels] (Checkmark)

Level 2:

16:00 EMOM

minute 1: 10-15 Dumbbell Bench Press

minute 2: 15-20 V-Ups

minute 3: 50/50ft (15/15m) Kettlebell Mixed Rack + Overhead Carry

minute 4: 3-5 Wall Walks to 20in off wall

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

Kettlebells: 2 x 44/26lb, 20/12kg

—-

Level 1:

16:00 EMOM

minute 1: 10-15 Dumbbell Bench Press

minute 2: 15-20 Abmat Sit-Ups

minute 3: 50/50ft (15/15m) Kettlebell Front Rack Carry

minute 4: 3-5 Wall Walks to 30in off wall

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

Kettlebells: 2 x 35/26lb, 15/12kg

—-

Competitor / Rx+:

16:00 EMOM

minute 1: 10-15 Dumbbell Bench Press

minute 2: 20 GHD Sit-Ups

minute 3: 50/50ft (15/15m) Kettlebell Mixed Rack + Overhead Carry

minute 4: 5 Wall Walks

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

Kettlebells: 2 x 70/53lb, 32/24kg

—

Masters 55+:

16:00 EMOM

minute 1: 10-15 Dumbbell Bench Press

minute 2: 10-15 V-Ups

minute 3: 50/50ft (15/15m) Kettlebell Mixed Rack + Overhead Carry

minute 4: 3-5 Wall Walks to 20in off wall

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

Kettlebells: 2 x 44/26lb, 20/12kg

—-

Big Class:

As prescribed, starting on different minutes to share Kettlebells and Dumbbells

—-

Travel / Hotel Gym:

As prescribed. Can use Dumbbells for all movements if needed here.

Mobility

1:00/1:00 Elevated Pigeon Pose

1:00/1:00 Single Leg Forward Fold

1:00 Seated Straddle

Foam Roll Quads and Hamstrings

Optional Accessories (Checkmark)

3 Sets: For Quality

1:00 Weighted Forearm Plank

:30 Hollow Hold

:20/:20 Star Plank

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 (Monday) – Power Clean and Push Jerk: Building to a Heavy 3 Rep.
• Strict Press (Wednesday) – Building in a 5-3-1 style lifting session on the 2:00 mark to continue our overhead press progression.
• Back Squat (Thursday) – Building up to a Heavy Single here today over the course of 6 sets.

🔹 Conditioning Themes:

• Barbell Conditioning (Monday) – High power output work to optimize anaerobic power and battery work.
• #TEAMPRVN (Tuesday) – Triplet focused on lower body muscular endurance and upper body gymnastics pulling capacity.
• Strength Endurance (Wednesday) – Building full body strength and stability with an emphasis on upper body pressing strength.

🔹 Weekend Training Focus:

• Saturday – A Team Waterfall workout focused on putting a little pressure on athletes to keep moving and keep the pace up as their partners chase them down.

CrossFit East River – WOD

“Shake n’ Bake” (Time)

For Time:

3 Rounds

30/24 Calorie Row

15 Front Squats

30 Pull-Ups

Load: 155/105lb, 70/48kg
—

Goal Time Domain: 15-18 minutes

Time Cap: 22 minutes

Primary Objective: We are looking to complete each round in sub 5-6 minutes.

Secondary Objective: Focus on a priority movement. This will probably be either the Front Squat or Pull-Ups and use this as a good day to lean into development here of big sets on one or the other. The goal will be to maintain good positions and consistent sets across all 3 rounds of each movement.

Stimulus: Full Body Muscular Endurance Triplet

RPE: 8/10

– This is meant to be a technically challenging WOD that will challenge our skill capacity and endurance.

[Shake n’ Bake: Levels] (Time)

Level 2:

For Time:

3 Rounds

30/24 Calorie Row

15 Front Squats

20 Pull-Ups

Load: 115/75lb, 52/34kg

—-

Level 1:

For Time:

3 Rounds

20/16 Calorie Row

15 Front Squats

30 Jumping Pull-Ups

Load: 60% of 1RM Front Squat

—

Competitor / Rx+:

For Time:

3 Rounds

30/24 Calorie Row

15 Front Squats

30 Chest to Bar Pull-Ups

Load: 185/125lb, 84/57kg

—-

Masters 55+:

For Time:

3 Rounds

30/24 Calorie Row

15 Front Squats

20 Pull-Ups

Load: 95/65lb, 43/30kg

—-

Big Class:

15:00 EMOM

Minute 1: 18/14 Calorie Row

Minute 2: 10 Front Squats

Minute 3: 15 Pull-Ups

Load: 155/105lb, 70/48kg

—-

Travel / Hotel Gym:

For Time:

3 Rounds

400m Run

15 Dual Dumbbell Front Squats

20 Strict Pull-Ups

Dumbbells: 50/35lb, 22.5/15kg

Bodybuilding Finisher (AMRAP – Rounds and Reps)

10:00 AMRAP

16 Dual KB Gorilla Rows

10/10 Suitcase Reverse Lunge

10-12 Dual Dumbbell Zottman Curls

Load: Choice
*Put Load in Notes

Mobility

1-2 Sets

1:00/1:00 Banded Lat Stretch

1:00 Elevated Prayer Stretch

1:00 Seated Chest Stretch

Foam Roll Lats / Upper Back

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 (Monday) – Power Clean and Push Jerk: Building to a Heavy 3 Rep.
• Strict Press (Wednesday) – Building in a 5-3-1 style lifting session on the 2:00 mark to continue our overhead press progression.
• Back Squat (Thursday) – Building up to a Heavy Single here today over the course of 6 sets.

🔹 Conditioning Themes:

• Barbell Conditioning (Monday) – High power output work to optimize anaerobic power and battery work.
• #TEAMPRVN (Tuesday) – Triplet focused on lower body muscular endurance and upper body gymnastics pulling capacity.
• Strength Endurance (Wednesday) – Building full body strength and stability with an emphasis on upper body pressing strength.

🔹 Weekend Training Focus:

• Saturday – A Team Waterfall workout focused on putting a little pressure on athletes to keep moving and keep the pace up as their partners chase them down.

CrossFit East River – WOD

Power Clean + Push Jerk (Take 10 minutes to Establish
3RM Power Clean and Push Jerk)

% is Based on 1RM Clean and Jerk

-This complex must be unbroken.

Focus on the bar remaining close and a snappy turnover into the catch. The primary goal today will be to hit the last set at over 80% of your Clean and Jerk

– We can look to modify this complex for newer athletes to 3 Hang Power Cleans and Push Jerks

“Piss Excellence”  (Time)

5 Rounds for Time

200m Run

9 Burpee Box Jump Overs

6 Power Clean and Push Jerks

Box: 24/20in

Barbell: 185/125lb, 84/57kg
—

Time Domain: 11:00-15:00

Time Cap: 18:00

Primary Objective: Consistency on the Barbell. Looking to keep each set of Power Clean and Push Jerks in under 45 seconds (9 sec / rep)

Secondary Objective: Looking to complete the run + burpee box jump overs in under 2:00 minutes each round.

Stimulus: Barbell Cycling and Quad Stamina

RPE: 9/10

[Piss Excellence: Levels] (Time)

Level 2:

5 Rounds for Time

200m Run

9 Burpee Box Jump Overs

6 Power Clean and Push Jerks

Box: 24/20in

Barbell: 155/105lb, 70/48kg

—-

Level 1:

5 Rounds for Time

200m Run

7 Burpee Box Step-Overs

9 Hang Power Clean and Push Jerk

Box: 24/20in

Barbell: 60-65% of 1RM

—-

Competitor / Rx+:

5 Rounds for Time

200m Run

9 Burpee Box Jump Overs

6 Power Clean and Push Jerks

Box: 30/24in

Barbell: 205/145lb, 93/68kg

—

Big Class Option:

As prescribed

—-

Masters 55+:

5 Rounds for Time

200m Run

9 Burpee Box Jump Overs

6 Power Clean and Push Jerks

Box: 24/20in

Barbell: 135/95lb, 61/43kg

—-

Travel / Hotel WOD:

5 Rounds for Time

200m Run

9 Burpee Box Jump Overs

9 Power Clean and Push Jerks

Box: 24/20in

Dumbbells : 2×50/35lb, 22.5/15kg

Mobility

:30 second Puppy Dog Pose

1:00 Barbell Adductor Stretch

1:00/1:00 Scorpion Stretch

:30/:30 Thread The Needle Stretch

Foam Roll Calves and Quads

Optional Accessories (Checkmark)

10:00 EMOM

minute 1: 15 Weighted GHD Hip Extensions

minute 2: 10-12 Ring Hamstring Curls

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CrossFit East River – WOD

Warm-Up:

3 Sets: for Quality

1:00 Row or 200m Run

8/8 Single Kettlebell Staggered Stance Romanian Deadlift

:20/:20 Single Arm Arm Plank

:20/:20 Side Plank

—

Go Over the Turkish Get-Up for 5-7 minutes

Turkish Get Up (Every 90 seconds x 8 Sets
1/1 Turkish Get-Up)

We are looking to perform 1 Turkish Get-Up on either side in each 90 second time frame with the goal of challenging loads and working on quality form throughout.

“Crank” (Time)

3 Rounds for Time

500m Row

100m Farmers Carry

400m Run

100ft (30m) Sandbag Carry

Farmers Carry:

Dumbbells @ 2×70/50lb, 32/22.5kg

Kettlebells @ 2×70/53lb, 32/24kg

Sandbag:

150/100lb, 68/45kg
–

Goal Time Domain: 17-21 minutes

Time Cap: 25 minutes

Primary Objective: Complete each round in as close to 6 minutes as possible

Secondary Objective: Maintain consistent pacing across all rows and runs.

RPE: 7/10

[Crank: Levels] (Time)

Level 2:

3 Rounds for Time

500m Row

100m Farmers Carry

400m Run

100ft (30m) Sandbag Carry

Farmers Carry:

Dumbbells @ 2x 50/35lb, 22.5/15kg

Kettlebells @ 2x 53/35lb, 24/16kg

Sandbag:

100/70lb, 45/32kg

—

Level 1:

3 Rounds for Time

400/350m Row

100m Farmers Carry

300m Run

100ft (30m) Sandbag Carry

Farmers Carry:

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

Kettlebells @ 2x 35/26lb, 15/12kg

Sandbag:

60/40lb, 27/18kg

—-

Competitor / Rx+:

Day Off

—

Masters 55+:

3 Rounds for Time

500m Row

100m Farmers Carry

400m Run

100ft (30m) Sandbag Carry

Farmers Carry:

Dumbbells @ 2x 50/35lb, 22.5/15kg

Kettlebells @ 2x 53/35lb, 24/16kg

Sandbag:

80/60lb, 36/27kg

Big Class:

Start athletes on different stations to allow for use of equipment.

We can sub a dual kb front rack carry for the sandbag carry if necessary or move to a weighted plate carry.

—

Travel / Hotel Gym:

3 Rounds for Time

400m Run

100m Farmers Carry

400m Run

100ft Odd Object Carry

Load: Choice

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

4-6 Hanging Strict Knee to Chest to 8-10 sec L-Sit Hold

50/50ft (15/15m) Single Arm Bottoms Up Kettlebell Waiters Walk

:40 second Ring Plank with Turnout

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Announcements

Key Focus Points for the Week:
Strength Progressions:
Olympic Lifting (Monday/Friday) – Continued technical refinement and exposure to heavier percentages.
Back Squat (Wednesday) – Progressing our squat cycle with focus on bracing and mechanics under load.
Deadlifts & Strict HSPU (Friday) – Prioritizing posterior chain strength and strict pressing endurance.

Saturday – A full-body stamina partner workout designed for high output and teamwork.

Conditioning Themes:
Sprint Capacity (Monday) – Short, high-output work to develop anaerobic power.
Gymnastics Skill Work (Tuesday) – Targeted practice for efficiency in high-skill movements.
Leg Stamina (Wednesday) – Building volume and fatigue tolerance in the lower body.
Aerobic & Gymnastics Pulling (Thursday) – Sustainable pacing and pulling endurance.
Strength-Priority Friday – Weightlifting Complex + Strength EMOM

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

“The Expendables” (Time)

3 Rounds for Time with a Partner

100 Double Unders

80 Abmat Sit-Ups

60 Wall Balls

(M/M), (M/F), (F/F)

*40/35/30 Calorie Row

–

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

Work can be split anyway you want with your partner to achieve the best overall time

(M/M), (M/F), (F/F)

*40/35/30 Calorie Row
—

Goal: 8-10 min / round, 24-30 min

Time Cap: 35min

Primary Objective: Split workload evenly with your partner for the duration of the 3 rounds

Secondary Objective: Increase intensity and speed over the 3 rounds. Ideally descending splits on each round.

Stimulus: A blend of midline stability and leg stamina / Partner Chipper Style Flow (1:1 Work : Rest)

RPE: 7-8.5/10

This should build over the course of the movements with each bike ending fast and building across all 3 rounds

[The Expendables: Levels] (Time)

Level 2:

3 Rounds for Time with a Partner

80 Double Unders

60 Abmat Sit-Ups

40 Wall Balls 20/14lb, 9/6kg

40/35/30 Calorie *Bike

—

Work can be split anyway you want with your partner to achieve the best overall time

M/M, M/F, F/F

*40/35/30 Calorie Echo

44/38/33 Calorie Assault Bike

48/43/38 Calorie Bike Erg

—-

Level 1:

3 Rounds for Time with a Partner

150 Single Unders

60 Abmat Sit-Ups

40 Wall Balls 14/10lb, 6/4kg

35/30/25 Calorie *Bike

—

Work can be split anyway you want with your partner to achieve the best overall time

M/M, M/F, F/F

*35/30/25 Calorie Echo

40/35/30 Calorie Assault Bike

45/40/35 Calorie Bike Erg

—

Competitor / Rx+ :

3 Rounds for Time with a Partner

100 Double Unders (At the same time, each do 100)

80 GHD Sit-*Up

60 Wall Balls

40/35/30 Calorie *Bike

–

Wall Ball: 30/20lb, 14/9kg, 10/9ft

Work can be split anyway you want with your partner to achieve the best overall time

M/M, M/F, F/F

*40/35/30 Calorie Echo

44/38/33 Calorie Assault Bike

48/43/38 Calorie Bike Erg

—

Masters 55+:

Same as Level 2

Big Class:

As prescribed, can start athletes on different stations in order to swap out the bikes as needed, or adjust calories to another machine.

—

Limited Equipment: Solo

3 Rounds for Time:

80 Double Unders

60 Air Squats

40 Sit-Ups

200m Run

Mobility

1:00-2:00 Foam Roll Calves and Quads

1:00 Down Dog to Updog , Alternating Every 10 seconds

1:00/1:00 Couch Stretch

1:00 Child’s Pose

Foundations: Cleans (Weight)

1) Hang Power Clean

2) Hang Squat Clean

3) Power Clean from floor

4) Squat Clean

Front Rack

– Mobility

– Bar position

10 Front Squats

Hand Position & Contact Point

– Grip Width & Hookgrip

⁃ High thigh contact point

Hang Power Clean: 3-5 reps of each

– Tall High Pull

– Tall Muscle Clean

– Hang High Pull

– Hang Muscle Clean

– Hang Power Clean

5 Mins – Practice 3 Hang Power Cleans

– Can load light/mod weight if moving well

Hang Squat Clean

– Receive and Squat

– Combine

5 Mins – Practice 3 Hang Squat Cleans

Power Clean

– Start Position

– Slow Pull To Paused Hang Position

– Slow Pull to Paused Hang + Power Clean

– Power Clean – no pause

5 Mins Practice – 3 Hang Squat Cleans

Squat Clean

– Power Clean w/pause + Squat

– Squat Clean – no pause

5 Mins – Practice 3 Squat Cleans

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