Today's WOD

Announcements

CFER Spotify Public Workout Playlist
🔗 CFER Open 2025

• Add ONE song
• Initiative to grow the CFER workout playlists
• Testing for The Open 2025
• No guarantee your song will play (during your heat)
• But will try and pull some requested songs if they fit the beat/vibe/mix
• Don’t bother the DJ with your song request… he is an artist – let him..art! He will pull from the list though

What is The CrossFit Open?

🔗https://games.crossfit.com/open/overview

– Official CrossFit HQ sign-up link

👀 IN-HOUSE OPEN LEADERBOARD

🔗 – Google Sheets Link

What to Expect This Week:

• Monday: Back Squat strength work into a powerful 12:00 EMOM centered around muscular endurance and stamina.
• Tuesday: Clean and Jerk Complex, followed by a fun little upper body density triplet.
• Wednesday: Bench Press strength work into a nice little max rep 15:00 EMOM with Single Arm Devils Press, Air Squats, and Row
• Thursday: A Longer Muscular Endurance Workout centered around midline endurance
• Friday: A fun Partner AMRAP building in a nice 1:1 work to rest ratio here with a little quad stamina burner.
• Saturday: Open 25.3?
• Sunday: Strength Superset with Lower Body Pull + Upper Body Push into a strength conditioning interval workout centered around a max rep pull-up finish.

CrossFit East River – WOD

“The Walk of the Penguin” (Time)

5 Rounds for Time

400m Run

20 Single Dumbbell Step-Overs

12 Toe to Bar

4 Wall Walks

Dumbbell: 50/35lb, 22.5/15kg

Box Height: 24/20in
Goal : 24-30 minutes

Time Cap: 32 minutes

RPE (Rate of Perceived Exertion): 7/10 – A grindy, aerobic workout with built-in skill-based elements.

[The Walk of the Penguins: Levels] (Time)

Level 2

5 Rounds for Time

400m Run

20 Single Dumbbell Step-Overs

12 Knees to Elbows

4 Wall Walks

Dumbbell: 35/25lb, 15/12kg

Box Height: 24/20in

—-

Level 1:

5 Rounds for Time

400m Run

20 Single Dumbbell Step-Overs

12 Kipping Knees to Chest

4 Wall Walks

Dumbbell: 35/25lb, 15/12kg

Box Height: 24/20in

—-

Competitor / Rx+:

5 Rounds for Time

400m Run

20 Single Dumbbell Step-Overs

15 Toe to Bar

5 Wall Walks

Dumbbell: 50/35lb, 22.5/15kg

Box Height: 24/20in

—

Masters 55+:

5 Rounds for Time

400m Run

20 Single Dumbbell Step-Overs

12 Knees to Elbows

4 Wall Walks

Dumbbell: 30/20lb, 14/9kg

Box Height: 24/20in

—-

Big Class:

As prescribed

—-

Travel / Hotel Gym:

As prescribed

Can use bench for step-overs

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)

5 Sets

:20 Copenhagen Plank, Right

-rest :20-

:20 Copenhagen Plank , Left

-rest :20-

:30 Hollow Hold

-rest :30 b/t sets-
Modify position on the copenhagen planks as needed to get the full working time frame in by putting your knee on the bench instead of your foot.

Read More

Announcements

CFER Spotify Public Workout Playlist
🔗 CFER Open 2025

• Add ONE song
• Initiative to grow the CFER workout playlists
• Testing for The Open 2025
• No guarantee your song will play (during your heat)
• But will try and pull some requested songs if they fit the beat/vibe/mix
• Don’t bother the DJ with your song request… he is an artist – let him..art! He will pull from the list though

What is The CrossFit Open?

🔗https://games.crossfit.com/open/overview

– Official CrossFit HQ sign-up link

👀 IN-HOUSE OPEN LEADERBOARD

🔗 – Google Sheets Link

What to Expect This Week:

• Monday: Back Squat strength work into a powerful 12:00 EMOM centered around muscular endurance and stamina.
• Tuesday: Clean and Jerk Complex, followed by a fun little upper body density triplet.
• Wednesday: Bench Press strength work into a nice little max rep 15:00 EMOM with Single Arm Devils Press, Air Squats, and Row
• Thursday: A Longer Muscular Endurance Workout centered around midline endurance
• Friday: A fun Partner AMRAP building in a nice 1:1 work to rest ratio here with a little quad stamina burner.
• Saturday: Open 25.3?
• Sunday: Strength Superset with Lower Body Pull + Upper Body Push into a strength conditioning interval workout centered around a max rep pull-up finish.

CrossFit East River – WOD

Bench Press (Every 4:00 minutes x 3 Sets
Complete
5 Reps @ 65%
3 Reps @ 70%
1 Rep @ 75%

Rest as needed between 5-3-1 to complete within the 4:00 time frame)

—

Rest as needed between 5-3-1 to complete within the 4:00 time frame. The goal here is to complete the entire 9 reps at a good controlled pace with the 5 unbroken, adjust loads, then 3 unbroken, adjust loads, then 1 rep to complete the set within each 4:00 window.

“Swole Batman” (5 Rounds for reps)

For Calories

15:00 EMOM

Minute 1 – Single Arm Devil’s Press

Minute 2 – Air Squats

Minute 3 – Max Calorie Row

Dumbbells: 50/35lbs (22.5/15kg)

Score = Sum Total Reps
Goals: 8-12 Devils Press / 25-35 Air Squats / 15-20 Cals for men, 10-14 Cals for women on the row

Primary Objective: Sustain consistent effort across all 15 minutes.

Secondary Objective: Have your last round be the round with the most total reps achieved.

Stimulus:

Full-body muscular endurance & aerobic power.

Grip, shoulders, and legs under fatigue before max-effort bike sprints.

Steady-state strength endurance → sprint power output.

RPE (Rate of Perceived Exertion):

7-9/10 – Controlled but tough work in minutes 1 & 2, then full send on the Echo Bike.

[Swole Batman: Levels] (5 Rounds for reps)

Level 2:

Dumbbells: 35/25lb, 15/12kg

—-

Level 1:

Dumbbells: 25/15lb, 12/7kg

—-

Competitor / Rx+:

As prescribed

—

Masters 55+:

Dumbbells: 30/20lb, 14/9kg

—-

Big Class:

For Calories

15:00 EMOM

Minute 1 – Single Arm Devil’s Press

Minute 2 – Air Squats

Minute 3 – Max Calorie Row

Dumbbells: 50/35lbs (22.5/15kg)

—-

Travel / Hotel Gym:

For Calories

15:00 EMOM

Minute 1 – Single Arm Devil’s Press

Minute 2 – Air Squats

Minute 3 – Max Distance Treadmill

Dumbbells: 50/35lbs (22.5/15kg)

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)

12:00 EMOM

Minute 1 – 7 Seated Good Mornings

Minute 2 – 7/7 Banded Clamshell

w/ 1s Hold at Top

Use a lighter weight for the seated good mornings that allows for a focus on control and range of motion.

Read More

Announcements

CFER Spotify Public Workout Playlist
🔗 CFER Open 2025

• Add ONE song
• Initiative to grow the CFER workout playlists
• Testing for The Open 2025
• No guarantee your song will play (during your heat)
• But will try and pull some requested songs if they fit the beat/vibe/mix
• Don’t bother the DJ with your song request… he is an artist – let him..art! He will pull from the list though

What is The CrossFit Open?

🔗https://games.crossfit.com/open/overview

– Official CrossFit HQ sign-up link

👀 IN-HOUSE OPEN LEADERBOARD

🔗 – Google Sheets Link

What to Expect This Week:

• Monday: Back Squat strength work into a powerful 12:00 EMOM centered around muscular endurance and stamina.
• Tuesday: Clean and Jerk Complex, followed by a fun little upper body density triplet.
• Wednesday: Bench Press strength work into a nice little max rep 15:00 EMOM with Single Arm Devils Press, Air Squats, and Row
• Thursday: A Longer Muscular Endurance Workout centered around midline endurance
• Friday: A fun Partner AMRAP building in a nice 1:1 work to rest ratio here with a little quad stamina burner.
• Saturday: Open 25.3?
• Sunday: Strength Superset with Lower Body Pull + Upper Body Push into a strength conditioning interval workout centered around a max rep pull-up finish.

CrossFit East River – WOD

Clean and Jerk (Clean and Jerk Complex
Every 2:00 minutes x 6 Sets
Power Clean + Squat Clean + Split Jerk)

We are looking to complete 1 unbroken complex at or above 70% of your limiter today for this combination. The goal here is consistent mechanics and to build in the range of 85%, which should feel like you have a little more in the tank.

Ideally TnG Today

“High Flying Robin” (Time)

For Time

9-7-5

Bar Muscle-Up

Shoulder to Overhead

Burpee Box Jump Overs

Barbell: 155/105lb, 70/52kg

Box Height: 24/20in

Score = Time
Goal: 7-11 minutes

Time Cap: 14 minutes

Primary Objective: Maintain strategic sets on Bar Muscle-Ups, unbroken reps on the shoulder to overhead and consistent pacing throughout the burpee box jump overs.

Secondary Objective: Limit transition times to keep the intensity high throughout.

Stimulus: High-skill gymnastics meets barbell power output.

RPE (Rate of Perceived Exertion): 8-9/10 – A hard push from the start, with a full send-mode on the round of 5.

[High Flying Robin: Levels] (Time)

Level 2:

For Time

18-14-10

Chest to Bar Pull-Ups

9-7-5

Shoulder to Overhead

Burpee Box Jump Overs

Barbell: 115/75lb, 52/34kg

Box Height: 24/20in

—-

Level 1:

For Time

21-15-9

Jumping Pull-Ups

9-7-5

Shoulder to Overhead

Burpee Box Step-Ups

Barbell: 75/55lb, 34/25kg

Box Height: 24/20in

—

Competitor / Rx+:

For Time

9-7-5

Bar Muscle-Up

Shoulder to Overhead

Burpee Box Jump Overs

Barbell: 185/125lb, 84/57kg

Box Height: 30/24in

—-

Masters 55+:

For Time

18-14-10

Pull-Ups

9-7-5

Shoulder to Overhead

Burpee Box Jump Overs

Barbell: 95/65lb, 43/30kg

Box Height: 24/20in

—-

Big Class:

As prescribed

—-

Travel / Hotel Gym:

For Time

18-14-10

Strict Pull-Ups

Dumbbell Push Press

Burpee Bench Jump Overs

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)

12:00 EMOM

Minute 1 – 6 Strict Pull-Ups

Minute 2 – 6 Strict Ring Dips
Add load or assistance as able, but stay unbroken. These don’t need to be overly challenging today, focus on really good positions and control. This piece of our progression will roll in two week mini blocks.

Read More

Announcements

CFER Spotify Public Workout Playlist
🔗 CFER Open 2025

• Add ONE song
• Initiative to grow the CFER workout playlists
• Testing for The Open 2025
• No guarantee your song will play (during your heat)
• But will try and pull some requested songs if they fit the beat/vibe/mix
• Don’t bother the DJ with your song request… he is an artist – let him..art! He will pull from the list though

What is The CrossFit Open?

🔗https://games.crossfit.com/open/overview

– Official CrossFit HQ sign-up link

👀 IN-HOUSE OPEN LEADERBOARD

🔗 – Google Sheets Link

What to Expect This Week:

• Monday: Back Squat strength work into a powerful 12:00 EMOM centered around muscular endurance and stamina.
• Tuesday: Clean and Jerk Complex, followed by a fun little upper body density triplet.
• Wednesday: Bench Press strength work into a nice little max rep 15:00 EMOM with Single Arm Devils Press, Air Squats, and Row
• Thursday: A Longer Muscular Endurance Workout centered around midline endurance
• Friday: A fun Partner AMRAP building in a nice 1:1 work to rest ratio here with a little quad stamina burner.
• Saturday: Open 25.3?
• Sunday: Strength Superset with Lower Body Pull + Upper Body Push into a strength conditioning interval workout centered around a max rep pull-up finish.

CrossFit East River – WOD

Back Squat (Every 4:00 minutes x 3 Sets
Complete:
5 Reps @ 65%
3 Reps @ 70%
1 Rep @ 75%

Rest as needed between 5-3-1 to complete within the 4:00 time frame)

Rest as needed between 5-3-1 to complete within the 4:00 time frame. The goal here is to complete the entire 9 reps at a good controlled pace with the 5 unbroken, adjust loads, then 3 unbroken, adjust loads, then 1 rep to complete the set within each 4:00 window.

“Beefy Joker” (AMRAP – Rounds)

12:00 EMOM

minute 1: 8 Dual Kettlebell Front Squat

minute 2: 12 Deadlifts

minute 3: 16 Wall Balls

minute 4: 20 Abmat Sit-Ups

Kettlebell(s): 2 x 53/35lb, (24/16kg)

Barbell: 225/155lb, (102/70kg)

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

Score = Rounds completed successfully
—

Goal: Complete each movement unbroken in under 40 seconds

Primary Objective: Develop strength endurance and muscular stamina by cycling moderate to heavy loads efficiently.

Secondary Objective: Control heart rate through steady pacing to prevent burnout in later rounds.

Stimulus : Muscular Endurance / Leg Stamina

RPE (Rate of Perceived Exertion): 7-8/10 – Tough but sustainable. Fatigue will set in, but the goal is to avoid redlining.

[Beefy Joker: Levels] (AMRAP – Rounds)

Level 2:

12:00 EMOM

minute 1: 8 Dual Kettlebell Front Squat

minute 2: 12 Deadlifts

minute 3: 16 Wall Balls

minute 4: 20 Abmat Sit-Ups

Kettlebell(s): 2 x 35/18lb, 16/8kg

Barbell: 185/125lb, 84/57kg

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

—-

Level 1:

12:00 EMOM

minute 1: 8 Goblet Squats

minute 2: 12 Deadlifts

minute 3: 16 Wall Balls

minute 4: 20 Abmat Sit-Ups

Kettlebell(s): 1 x 35/18lb, 16/8kg

Barbell: 60% of 1RM

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

—-

Competitor / Rx+:

12:00 EMOM

minute 1: 12 Dual Kettlebell Front Squat

minute 2: 16 Deadlifts

minute 3: 20 Wall Balls

minute 4: 22 GHD Sit-Ups

Kettlebell(s): 2 x 53/35lb, (24/16kg)

Barbell: 225/155lb, (102/70kg)

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

—

Big Class Option:

Sub Heavy Goblet Squat for Dual Kettlebell Front Rack Squats

—-

Masters 55+:

12:00 EMOM

minute 1: 8 Dual Kettlebell Front Squat

minute 2: 12 Deadlifts

minute 3: 16 Wall Balls

minute 4: 20 Abmat Sit-Ups

Kettlebell(s): 2 x 35/18lb, 16/8kg

Barbell: 155/105lb, 70/48kg

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

—-

Travel / Hotel WOD:

12:00 EMOM

minute 1: 10 Dual Dumbbell Front Squats

minute 2: 16 Dual Dumbbell Deadlifts

minute 3: 12 Push Press

minute 4: 20 Sit-Ups

Dumbbells: 2×50/35lb, 22.5/15kg

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 / Plyometrics (Checkmark)

4 Sets: For Quality

5 Seated Vertical Jump

4/4 Single Leg Plyo Step Up

5 Broad Jumps
For the seated vertical jumps sit below parallel. Use a box that puts you right around parallel for the plyo step ups.

Read More

Announcements

CFER Spotify Public Workout Playlist
🔗 CFER Open 2025

• Add ONE song
• Initiative to grow the CFER workout playlists
• Testing for The Open 2025
• No guarantee your song will play (during your heat)
• But will try and pull some requested songs if they fit the beat/vibe/mix
• Don’t bother the DJ with your song request… he is an artist – let him..art! He will pull from the list though

CrossFit East River – WOD

Warm-Up:

Mobility and Body Heat (4-6 minutes)

2:00 Cardio Choice

:30 second Puppy Dog Pose

:20/:20 Scorpion Stretch

1:00 Hang From Pull-Up Bar

–

General Movement Prep (6-8 minutes)

3 Sets

10 second Hollow Rock + 10 second Hollow Hold

8 Scapular Pull-Ups

6/6 Single Arm Ring Rows

4 Tempo Push-Ups (31×1)

20 second Sandbag Bear Hug Hold

Specific Movement Prep (4-5 minutes)

Go Over Gymnastics Complex and Scales, focusing on lat tension and compression through the midline

Move to working weights on the Sandbag and Carry for 50-100ft x 1-2 sets

Warm-Up Dumbbell Bench to Working Loads and tackle 2 sets of 3-4 reps

“I am the One Who Knocks” (AMRAP – Rounds and Reps)

16:00 AMRAP

1-2-3-4-5…

*Gymnastics Complex

100ft (30m) Sandbag Carry

8 Dumbbell Bench Press

Gymnastics Complex = 1 Strict Pull-Up + 1 Strict Toe to Bar

Sandbag = 100/70lb, 45/32kg

Dumbbells = 50/35lb, 22.5/15kg
—

Goal: 6-8 Rounds

Primary Objective: Progress as far as possible in the ascending gymnastics complex while maintaining consistent pacing throughout the 16:00 window.

Secondary Objective: Manage grip and core fatigue efficiently to sustain movement quality under increasing volume.

Second half: Managing upper body fatigue becomes the primary challenge.

[I am the One Who Knocks: Levels] (AMRAP – Rounds and Reps)

Level 2:

16:00 AMRAP

1-2-3-4-5…

*Gymnastics Complex

100ft (30m) Sandbag Carry

8 Dumbbell Bench Press

Gymnastics Complex = 1 Strict Pull-Up + 1 Strict Toe to Bar

Sandbag = 80/60lb, 36/27kg

Dumbbells = 35/25lb, 15/12kg

—

Level 1:

16:00 AMRAP

1-2-3-4-5…

*Gymnastics Complex

100ft (30m) Sandbag Carry

8 Dumbbell Bench Press

Gymnastics Complex = 1 Strict Pull-Up + 1 Strict Toe to Bar

Sandbag = 60/40lb, 27/18kg

Dumbbells = 30/20lb, 14/9kg

—

Competitor / Rx+:

Day Off or As Prescribed

—

Masters 55+:

16:00 AMRAP

1-2-3-4-5…

*Gymnastics Complex

100ft (30m) Sandbag Carry

8 Dumbbell Bench Press

Gymnastics Complex = 1 Strict Pull-Up + 1 Strict Toe to Bar

Sandbag = 80/60lb, 36/27kg

Dumbbells = 35/25lb, 15/12kg

—

Big Class:

Plan to start athletes on different stations as well as sub out the Sandbag for some sort of odd object carry, which could even be a box carry.

-Or More Fun: Turn into a Partner WOD and do a Buddy Carry and Split Complete the reps evenly.

—

Travel / Hotel Gym:

16:00 AMRAP

1-2-3-4-5…

*Gymnastics Complex

100ft (30m) Odd Object Carry

8 Dumbbell Bench Press

Gymnastics Complex = 1 Strict Pull-Up + 1 Strict Toe to Bar

Dumbbells = 50/35lb, 22.5/15kg

Accessories (Checkmark)

4 Sets, For Quality:

10 Supine Grip Bent Over Barbell Rows

20 Reverse Barbell Curls

15-20 Dumbbell Skull Crushers

Mobility

PRVN Recovery #2

1:00 Childs Pose

1:00/1:00 Low Dragon Stretch

1:00/1: 00 Scorpion Stre tch

:30/: 30 Thread the Needle Stre tch

5/5 Side Lying Thoracic Rotations

Read More

Announcements

CFER Spotify Public Workout Playlist
🔗 CFER Open 2025

• Add ONE song
• Initiative to grow the CFER workout playlists
• Testing for The Open 2025
• No guarantee your song will play (during your heat)
• But will try and pull some requested songs if they fit the beat/vibe/mix
• Don’t bother the DJ with your song request… he is an artist – let him..art! He will pull from the list though

What is The CrossFit Open?

🔗https://games.crossfit.com/open/overview

– Official CrossFit HQ sign-up link

What to Expect This Week:

Monday: Deadlift 5×5 + a Powerful Couplet of Power Cleans and High Box Jumps

Tuesday: Chest to Bar Skill Work and Progressions, then into a fun Triplet of Rowing, Chest to Bar, and Wall Walks

Wednesday: Snatch Complex + a High Intensity Couplet of Power Snatch and Bar Facing Burpees

Thursday: Full Body 30:00 EMOM, working in just enough of a dose to help things move through a bit and develop the aerobic system and movement patterns.

Friday: A Team of 3 workout that will have athletes challenged in various forms.

Saturuday: Open 25.2

Sunday: Gymnastics Density Triplet and a little pump finisher.

CrossFit East River – WOD

CrossFit Games Open 25.2 (22.3 Repeat) Rx’d: (Ages 16-54) (Time)

For time:

21 pull-ups

42 double-unders

21 thrusters (weight 1)

18 chest-to-bar pull-ups

36 double-unders

18 thrusters (weight 2)

15 bar muscle-ups

30 double-unders

15 thrusters (weight 3)

Time cap: 12 minutes*

F: 65 lb (29kg), then 75 lb (34kg), then 85 lb (38kg)

M: 95 lb (43kg), then 115 lb (52kg), then 135 lb (61kg)

*Rep count should be recorded in the comment box
To learn more about CrossFit Games Open 25.2 (22.3 Repeat) Rx’d: (Ages 16-54) click here

CrossFit Games Open 25.2 (22.3 Repeat) Scaled: (Ages 16-54) (Time)

For time:

21 jumping pull-ups

42 single-unders

21 thrusters (weight 1)

18 pull-ups

36 single-unders

18 thrusters (weight 2)

15 chest-to-bar pull-ups

30 single-unders

15 thrusters (weight 3)

Time cap: 12 minutes*

F: 45 lb (20kg), then 55 lb (25kg), then 65 lb (29kg)

M: 65 lb (29kg), then 85 lb (38kg), then 105 lb (47kg)

*Rep count should be recorded in the comment box
To learn more about CrossFit Games Open 25.2 (22.3 Repeat) Scaled: (Ages 16-54) click here

Read More

Announcements

CFER Spotify Public Workout Playlist
🔗 CFER Open 2025

• Add ONE song
• Initiative to grow the CFER workout playlists
• Testing for The Open 2025
• No guarantee your song will play (during your heat)
• But will try and pull some requested songs if they fit the beat/vibe/mix
• Don’t bother the DJ with your song request… he is an artist – let him..art! He will pull from the list though

What is The CrossFit Open?

🔗https://games.crossfit.com/open/overview

– Official CrossFit HQ sign-up link

What to Expect This Week:

Monday: Deadlift 5×5 + a Powerful Couplet of Power Cleans and High Box Jumps

Tuesday: Chest to Bar Skill Work and Progressions, then into a fun Triplet of Rowing, Chest to Bar, and Wall Walks

Wednesday: Snatch Complex + a High Intensity Couplet of Power Snatch and Bar Facing Burpees

Thursday: Full Body 30:00 EMOM, working in just enough of a dose to help things move through a bit and develop the aerobic system and movement patterns.

Friday: A Team of 3 workout that will have athletes challenged in various forms.

Saturuday: Open 25.2

Sunday: Gymnastics Density Triplet and a little pump finisher.

CrossFit East River – WOD

“La Familia es Todo” (Time)

Teams of 2

For Time:

2000m Row

*1 Partner Holds Dual Kettlebell Front Rack

–

150 Synchro American Kettlebell Swings

–

50 Box Jump Overs

*1 Partner Holding Plank

–

50 DB Snatches (50/35)

*Cumulative

Kettlebell: 53/35lb

Dumbell: 50/35

Box Height: 24/20in

Optional Accessories (Checkmark)

4 Sets: For Quality

8/8 Single Leg Romanian Deadlift (3131 Tempo)

:30 second Hollow Body

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

Read More

Announcements

4p OPEN GYM: Mon – Thur

– Canceled beginning 2.17

– Due to low attendance.

CFER Spotify Public Workout Playlist
🔗 CFER Open 2025

• Add ONE song
• Initiative to grow the CFER workout playlists
• Testing for The Open 2025
• No guarantee your song will play (during your heat)
• But will try and pull some requested songs if they fit the beat/vibe/mix
• Don’t bother the DJ with your song request… he is an artist – let him..art! He will pull from the list though

What is The CrossFit Open?

🔗https://games.crossfit.com/open/overview

– Official CrossFit HQ sign-up link

What to Expect This Week:

Monday: Deadlift 5×5 + a Powerful Couplet of Power Cleans and High Box Jumps

Tuesday: Chest to Bar Skill Work and Progressions, then into a fun Triplet of Rowing, Chest to Bar, and Wall Walks

Wednesday: Snatch Complex + a High Intensity Couplet of Power Snatch and Bar Facing Burpees

Thursday: Full Body 30:00 EMOM, working in just enough of a dose to help things move through a bit and develop the aerobic system and movement patterns.

Friday: A Team of 3 workout that will have athletes challenged in various forms.

Saturuday: Open 25.2

Sunday: Gymnastics Density Triplet and a little pump finisher.

CrossFit East River – WOD

“Tread Lightly” (AMRAP – Rounds and Reps)

30:00 EMOM

minute 1: 15/11 Calorie Row

minute 2: 50 Double Unders

minute 3: 15 V-ups

minute 4: 20 Wall Balls

minute 5: Rest

Wall Ball: 20/14lb, 9/6kg, 10/9ft
Primary Objective: Maintain consistent movement each round , hitting prescribed reps within 40-50 seconds per minute to allow for transition time.

Final 10 minutes: Mental grit to stay smooth and avoid falling behind.

[Tread Lightly: Levels] (AMRAP – Rounds and Reps)

Level 2

30:00 EMOM

minute 1: 13/10 Echo Bike or 14/12 Cal Bike Erg

minute 2: 35 Double Unders

minute 3: 12 Knee Tucks

minute 4: 15 Wall Balls

minute 5: Rest

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

—-

Level 1:

30:00 EMOM

minute 1: 13/10 Echo Bike or 14/12 Cal Bike Erg

minute 2: 35 Double Unders

minute 3: 15 Abmat Sit-Ups

minute 4: 15 Wall Balls

minute 5: Rest

Wall Balls 14/10lb, 6/4kg, 10/9ft

—-

Competitor / Rx+:

As prescribed

—

Masters 55+:

30:00 EMOM

minute 1: 13/10 Echo Bike or 14/12 Cal Bike Erg

minute 2: 35 Double Unders

minute 3: 12 GHD Sit-Ups

minute 4: 15 Wall Balls

minute 5: Rest

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

—-

Big Class:

Start all athletes on different stations

—-

Travel / Hotel Gym:

30:00 EMOM

minute 1: Cardio Choice

minute 2: 50 Double Unders

minute 3: 15-20 V-Ups

minute 4: 20 Light Dumbbell Thrusters

minute 5: Rest

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)

For Quality:

5 Sets

:20 Copenhagen Plank , Right

-rest :20-

:20 Copenhagen Plank , Left

-rest :20-

:40 Heel Elevated Squats , Light

-Rest :30 b/t sets-

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Announcements

4p OPEN GYM: Mon – Thur

– Canceled beginning 2.17

– Due to low attendance.

CFER Spotify Public Workout Playlist
🔗 CFER Open 2025

• Add ONE song
• Initiative to grow the CFER workout playlists
• Testing for The Open 2025
• No guarantee your song will play (during your heat)
• But will try and pull some requested songs if they fit the beat/vibe/mix
• Don’t bother the DJ with your song request… he is an artist – let him..art! He will pull from the list though

What is The CrossFit Open?

🔗https://games.crossfit.com/open/overview

– Official CrossFit HQ sign-up link

What to Expect This Week:

Monday: Deadlift 5×5 + a Powerful Couplet of Power Cleans and High Box Jumps

Tuesday: Chest to Bar Skill Work and Progressions, then into a fun Triplet of Rowing, Chest to Bar, and Wall Walks

Wednesday: Snatch Complex + a High Intensity Couplet of Power Snatch and Bar Facing Burpees

Thursday: Full Body 30:00 EMOM, working in just enough of a dose to help things move through a bit and develop the aerobic system and movement patterns.

Friday: A Team of 3 workout that will have athletes challenged in various forms.

Saturuday: Open 25.2

Sunday: Gymnastics Density Triplet and a little pump finisher.

CrossFit East River – WOD

Snatch (Every 3:00 minutes x 5 Sets
Power Snatch + Overhead Squat
Rest 10-15 seconds
Squat Snatch

Starting @ 70% and increasing Loads)

—

We are looking to start at 70% of our 1RM Power Snatch today and build to something that is technically heavy, ideally in the range of 80-85% of your 1RM.

“End Times” (Time)

For Time

10 Burpees Over Bar

20 Power Snatch 95/65lb, 43/30kg

10 Burpees Over Bar

Rest 2:00

10 Power Snatch 135/95lb, 61/43kg

20 Burpees Over Bar

10 Power Snatch 135/95lb, 61/43kg

Score = Total Time

*Facing if space
—

Time Domain: 8:00-12:00

Time Cap: 15:00

Primary Objective: Complete the workout between 8:00-12:00 , staying aggressive while managing fatigue efficiently.

Secondary Objective: Maintain consistent snatch mechanics under fatigue, ensuring smooth barbell cycling early and strategic singles later.

The second half will demand grit and strategic effort (~9-10 RPE).

[End Times: Levels] (Time)

Level 2:

For Time

10 Burpees Over Bar

20 Power Snatch 75/55lb, 34/25kg

10 Burpees Over Bar

Rest 2:00

10 Power Snatch 95/65lb, 43/30kg

20 Burpees Over Bar

10 Power Snatch 95/65lb, 43/30kg

—-

Level 1:

For Time

10 Burpees Over Bar

20 Hang Power Snatch 45/35lb, 20/15kg

10 Burpees Over Bar

Rest 2:00

10 Power Snatch 75/55lb, 34/25kg

20 Burpees Over Bar

10 Power Snatch 75/55lb, 34/25kg

—-

Competitor / Rx+:

For Time

15 Bar Facing Burpees

30 Power Snatch 95/65lb, 43/30kg

15 Burpees Over Bar

Rest 2:00

15 Power Snatch 135/95lb, 61/43kg

30 Burpees Over Bar

15 Power Snatch 135/95lb, 61/43kg

Score = Total Time

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Announcements

4p OPEN GYM: Mon – Thur

– Canceled beginning 2.17

– Due to low attendance.

CFER Spotify Public Workout Playlist
🔗 CFER Open 2025

• Add ONE song
• Initiative to grow the CFER workout playlists
• Testing for The Open 2025
• No guarantee your song will play (during your heat)
• But will try and pull some requested songs if they fit the beat/vibe/mix
• Don’t bother the DJ with your song request… he is an artist – let him..art! He will pull from the list though

CrossFit East River – WOD

General Warm-Up: (8-10 minutes)

3 Sets: For Quality

1:00 Row, Increase Intensity Each Round

10 Scapular Pull-Ups

8/8 Single Arm Ring Rows

6 Inchworm Push-Ups`

“Mr. White” (4 Rounds for time)

Every 4:00 minutes x 4 Sets

20/16 Calorie Row

12 Chest to Bar

4 Wall Walks

Wall Walks to 10in off the Wall
Goals:

Primary Objective: Complete each round in 2:00-2:45 to allow at least 1:15-2:00 of rest before the next interval.

Secondary Objective: Maintain consistent output across all four rounds , avoiding a major drop-off in pacing.

Stimulus: High-intensity sprint effort

Upper body fatigue accumulation , requiring efficiency in pull-ups and wall walks

RPE (Rate of Perceived Exertion): 8.5/10

Effort should be aggressive but controlled , with some fatigue buildup round over round.

Expect a short but intense challenge with a slight fall-off in pacing as the workout progresses.

[Mr. White: Levels] (4 Rounds for time)

Level 2:

Every 4:00 minutes x 4 Sets

18/15 Calorie Row

12 Pull-Ups

4 Wall Walks

—-

Level 1:

Every 4:00 minutes x 4 Sets

16/13 Calorie Row

12 Jumping Pull-Ups

4 Partial Wall Walks

—

Competitor / Rx+:

Every 4:00 minutes x 4 Sets

21/17 Calorie Row @ 9.5 RPE

15 Chest to Bar

6 Wall Walks

*Looking to go hard on the Row and see how you can hang on here for the gymnastics movements after a hard row.

—-

Masters 55+:

Every 4:00 minutes x 4 Sets

16/13 Calorie Row

8 Strict Pull-Ups

4 Wall Walks

—-

Big Class:

As prescribed, Starting on a Waterfall to allow everyone to hit the Row into the Chest to Bar into the Wall Walks

—-

Travel / Hotel Gym:

Every 4:00 minutes x 4 Sets

1:00 Run for Distance

10 Strict Pull-Ups

4 Wall Walks

Wall Walks to 10in off the Wall

Bodybuilding Finisher (Checkmark)

4 Sets: For Quality

15-20 Tall Kneeling Straight Arm Banded Lat Pull Down

15-20 Banded Face Pulls

10-12 Seated Banded Rows

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

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