Your workout of the day!
EMOM x 12 MINUTES
2 Heavy Power Clean and Jerk
*Build in weight as you go – start light-moderate and work to moderate-heavy
FOR TIME
100-80-60-40-20
Double Unders
15-12-9-6-3
Clean and Jerk (135/95)
3 ROUNDS:
AMRAP x 4 MINUTES
3-6-9-12-15 and so on….
OH Squat (95/65)
T2B or Hanging Knee Raises
-rest 1 minute between rounds-
*Pick up where you leave off each round and try and get as far as you can by the end of 3 rounds.
FOR TIME
50 Cal Bike (25/25)
100 Synchro Wall Ball (20/14)
100 Synchro Sit-ups
100 Synchro Burpees
50 Cal Row (25/25)
*Cals must be split 25/25, all synchro movements are done together, in unison for 100 reps total (100 reps each at same time)
DEADLIFT
5-3-1-2-1
*In between sets perform 5 Seated DB Strict Press (as heavy as possible)
FOR TIME
21-15-12-9
Power Snatch (95/65)
Box Jump (24/20)
Pull-up
5 SETS FOR LOAD
14 Alt. KB Reverse Lunges
(Front Rack Hold, heavy)
-rest 1 minute between sets-
AMRAP x 8 MINUTES
30 Double Unders
15 KB Swings (53/35)
*Top of every minute 5 burpees, workout starts with 5 burpees.
EMOM x 21 MINUTES
Min 1 — Row/Bike for Max Cals :45
Min 2 — 3 Rope Climbs
Min 3 — 5 Push Jerks (185/125)
This is our first week of programming after the KISS cycle. We’ll still be focusing on incorporating less common movements into our workouts in order to build balanced strength and fitness.
EVERY 2:00 x 6 SETS
1 Clean DL + 1 Hang Power Clean + Hang Squat Clean + Front Squat
*Same weight across for all sets, heavy
3 Rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans, 135# / 95#
15m time cap.
When looking back on an incredible five years of fitness, we wanted to acknowledge and thank some of the athletes who have been with us for a very long time.
We can’t thank you enough – and that includes all of you, whether you’re a member who has been with us a month or five years.
Remember when we used MindBody? (If you do, you’re most definitely an OG.) We went back into the archives and also looked at current Wodify data to compile this list. If we’re missing you, we’re extremely sorry – shoot us an email! Also, we used your trial class date or start of Foundations as your first day in the gym, since you ended up sticking with CFER 🙂 We’re so glad you did!
Here are the top 6 longest-running male and female CFER athletes, with some honorable mentions, too!
THANK YOU.
Akeem Adeniji – 5 years and counting!
Akeem (CrossFit East River)
Brad Stevens – 4 years, 11 months (pretty much 5 years, too!)
Brad (CrossFit East River)
>>> Brad and Akeem were in our very first Foundations class! Check out this photo! Thank you guys for your support all these years!
OG Foundations (CrossFit East River)
Geoff Poppler – 4 year, 11 months
Jason Abrahamsen – 4 years, 7 months
Jason (CrossFit East River)
Andy Mastrocinque – 4 years, 6 months
Phil Bateman – 4 years, 6 months
Pete Graham – 4 years, 5 months
Pete (CrossFit East River)
Chris Hardy – 4 years, 5 months
Bill Dunks – 4 years
Matt Woods – 4 years
Thomas Mattimore – 3 years, 8 months
Tom (CrossFit East River)
Ben Rudnitsky – 3 years, 7 months
Sara Soto – 4 years, 10 months
Sara (CrossFit East River)
Rachel Shepardson – 4 years, 8 months
Rachel (CrossFit East River)
Kate Angus – 4 years, 7 months
Sarah Johnson – 4 years, 1 month
Sarah (CrossFit East River)
(And Lou!)
Megan Walcek – 4 years, 1 month
Lisa Cha – 3 years, 11 months
Suzana Greene – 3 years, 6 months
Amiko Glasford – 3 years, 6 months (literally just left us Saturday, we’ll miss you!)
Amiko (CrossFit East River)
Liz Fine – 3 years, 4 months
Liz (CrossFit East River)
Carmen Lundell – 3 years, 3 months
Eve Soloman – 3 years, 3 months
Jill and Remi Kranz – 3 years, 1 month
Roz Sutton – 3 years
Roz Sutton (CrossFit East River)
*We generally stopped at 3 years for the female athletes and 3.5 years for the male athletes.
**This does not include our incredible coaches; more to come on them this year.
Hey BeastRiver!
First, thank you to everyone who came out to celebrate our 5-year anniversary at The Summit Bar this weekend. And another huge thank you to all of you – CFER wouldn’t be the same without you!
Second, a big congratulations to all of you – we just completed our 9-week KISS cycle, and Wodify was lit up with PR stars all week.
Tomorrow, Monday 6/25, marks the beginning of a new cycle, and it’s one we’re really excited about.
We’re going into a CrossFit cycle that will help you get stronger, faster and fitter.
You can expect weightlifting, gymnastics work and some seriously awesome met cons. There will also be benchmark workouts, too (think of the Girls, for example), but we’re not starting with a formal testing week.
The purpose of this type of programming (aside from improving your overall fitness) is intensity. You won’t see prescribed percentages for the weightlifting portions of class, for example.
The intensity and intention you bring to the workout is huge – you determine what you’ll get out of that workout, and we’re here to push you to be your best (while having good technique, solid form and having fun, of course).
We’ll still be focusing on incorporating less common movements into our workouts in order to build balanced strength and fitness.
Some of the workouts/movements you can expect this week:
And, if you read all the way to the bottom, here’s a sneak preview of tomorrow’s WOD:
You’ll also notice more Open Gym time in the evenings. We hope you’ll take advantage of it to work on your weaknesses or make up a WOD you might have missed.
Questions? Shoot us an email!
We’re really excited for the summer, and we hope you are, too!
#BeastRiver
Option 1: Make up a missed movement press, front squat, pullups/dips, 1k row from earlier in the week . Make sure to input your makeup movement in WODIFY. No Fran makeups, sorry. Use Open Gym time.
Death by 3/4 Body Weight Front Squats.
BW = Rx+
3 minutes of:
8 Thrusters 75/55
8 Burpees over the bar
Rest 3 minutes
3 minutes of:
8 Ground to over heads 75/55
8 Pushups