Today's WOD

Announcements

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CFER Block Party Brawl is happening Saturday, Sept 13th from 10am–1pm!

Teams of 5–6 will take on 3 workouts plus a final event for top teams — free for all members, scalable for every level.

👉 Sign Up Here

Week of 9/1 Programming Overview

• Monday: LABOR DAY HERO WOD! The Lyon
• Tuesday: WOD: Running, TTB, DB Box Step Overs
• Wednesday: Strength: Back Squats – WOD: Wall Walks, OHS, DU
• Thursday: HYROX WOD
• Friday: Strength: Front Squats – WOD: KB Farmers Carry, Burpees over rower, Row, RMU
• Saturday: Partner WOD: Box Get Overs (High Box), Hang Power Cleans, Wall Balls
• Sunday: Hero WOD Sundays

CrossFit East River – HYROX

ENGINE #126 (Checkmark)

Rep/Interval Scheme: 4.8 min Work/30s Rest, 8 Rounds:

Zone 1

40/50 M Burpee Broad Jumps

FRT SkiErg @RPE 7

Zone 2

80/100x Alt Plyo Step up

FRT Run @RPE 7

Zone 3

40x DB Thrusters

FRT RowErg @RPE 7

Zone 4

30/40x Wallballs

FRT Run @RPE 7

Read More

Announcements

Join Our WhatsApp Chat!
Want to stay in the loop outside the gym? Join our WhatsApp group — we chat about workouts, meetups, and all things East Village + NYC. Reach out to Connor, Meg, or Becca to get added!

CFER Block Party Brawl is happening Saturday, Sept 13th from 10am–1pm!

Teams of 5–6 will take on 3 workouts plus a final event for top teams — free for all members, scalable for every level.

👉 Sign Up Here

Week of 9/1 Programming Overview

• Monday: LABOR DAY HERO WOD! The Lyon
• Tuesday: WOD: Running, TTB, DB Box Step Overs
• Wednesday: Strength: Back Squats – WOD: Wall Walks, OHS, DU
• Thursday: HYROX WOD
• Friday: Strength: Front Squats – WOD: KB Farmers Carry, Burpees over rower, Row, RMU
• Saturday: Partner WOD: Box Get Overs (High Box), Hang Power Cleans, Wall Balls
• Sunday: Hero WOD Sundays

CrossFit East River – WOD

Strength Superset (10 Rounds for weight)

15:00 EMOM

Minute 1: Push Press

Minute 2: Deadlift

Minute 3: Rest

Deadlift and Push Press

Set 1: 5 Reps @ 70%

Set 2: 5 Reps @ 70%

Set 3: 5 Reps @ 75%

Set 4: 3 Reps @ 80%

Set 5: 3 Reps @ 80%

“Little Red Corvette” (3 Rounds for time)

For Time

Every 3:00 x 3 Sets

20 Deadlifts

20/14 Calorie Bike (sub for row or ski)

Barbell 225/155lb, 102/70kg
Score: Total Sum Time

Time Domain: 2:00-2:20 / Set

Time Cap: 2:30 / Set

Primary Objective: Complete each set in under 2:15

Secondary Objective: Maintain consistent pacing across all three intervals

[Little Corvette: Levels] (3 Rounds for time)

Level 2:

Every 3:00 x 3 Sets

20 Deadlifts

18/13 Calorie Bike (sub for row or ski)

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

Level 1:

Every 3:00 x 3 Sets

15 Deadlifts

15/11 Calorie Bike (sub for row or ski)

Barbell Load: 50% of 1RM

Masters 55+

Every 3:00 x 3 Sets

15 Deadlifts

18/13 Calorie Bike (sub for row or ski)

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

Competitor:

For Time

Every 3:00 x 3 Sets

20 Deadlifts

25/20 Calorie Bike

Barbell Loads: 225/155lb, 102/70kg

Hotel / Travel:

For Time

Every 3:00 x 3 Sets

25 Dual Dumbbell Deadlifts

1:00 Treadmill Sprint

Dumbbell: 2×50/35lb, 22.5/15kg

Mobility (Checkmark)

PRVN Mobility #3

1:00/1:00 Couch Stretch

1:00 Extended Reverse Plank Bridge

1:00 Child’s Pose

1:00/1:00 Wall Figure 4 Stretch

Optional Accessories (Checkmark)

3-4 Sets: For Quality

8-10 Glute Ham Raises

:20/:20 Single Leg Sorenson Hold

:30/:30 Standing Paloff Press Hold

Read More

Announcements

Join Our WhatsApp Chat!
Want to stay in the loop outside the gym? Join our WhatsApp group — we chat about workouts, meetups, and all things East Village + NYC. Reach out to Connor, Meg, or Becca to get added!

CFER Block Party Brawl is happening Saturday, Sept 13th from 10am–1pm!

Teams of 5–6 will take on 3 workouts plus a final event for top teams — free for all members, scalable for every level.

👉 Sign Up Here

CrossFit East River – WOD

Warm-Up (Checkmark)

Mobility Prep and Activation

:30/:30 Active Pigeon Stretch

:30 Bootstrap Squat + Block and Twist

10 Alternating Cossack Squats (5sec Pause)

:30/:30 Active Scorpion Stretch

—

General Prep:

2 Sets:

:30 Jump Rope

10 Hollow Rocks

10 Arch Rocks

12 Alternating Box Step-Ups

6-8 Bar Kip Swings

3-4 Jumping Pull-Ups with Controlled Lower

—

Specific Squat Prep and Build

5 Empty Barbell Back Squats

3 Reps @ 40%

3 Reps @ 50%

3 Reps @ 60%

3 Reps @ 70%

Then working weight on the bar.

Back Squat (Every 3:00 x 4 Sets
5 Reps @ 80% of 1RM)

Modifications and or Substitutions:

For Knee Pain: Modify to Box Squats or Hip Thrusts

For Lower Back Back: Modify to Split Squats

Level 1 / Beginner Athletes:

4 Sets x 5 Back Squats at 7 RPE

Primer Before the Conditioning Piece (Checkmark)

2-3 Strict Pull-Ups + 4-5 Kipping Pull-Ups

20 Double Unders

4 Dual Dumbbell Step-Ups

“If You Give a Mouse a Pull-Up” (4 Rounds for reps)

16:00 EMOM

minute 1: Big Unbroken Set of Strict Pull-Ups + AMRAP Kipping Pull-Ups

minute 2: 50 Double Unders

minute 3: Max Dual Dumbbell Step-Ups

minute 4: Rest

Dumbbells: 2×50/35lb, 22.5/15kg

Box Height: 20in
Score: Total Reps (Pull-Ups + Step-Ups)

Primary Objective: Accumulate high-quality strict pull-up volume before transitioning to kipping

Secondary Objective: Stay consistent across rounds while managing grip and breathing

[If You Give a Mouse a Pull-Up: Levels] (4 Rounds for reps)

Level 2:

16:00 EMOM

minute 1: 5/4 Strict Pull-Ups + AMRAP Kipping Pull-Ups

minute 2: 35 Double Unders

minute 3: – Max Dual Dumbbell Step-Ups

minute 4: Rest

Dumbbells: 2×35/25lb, 15/12kg

Box Height: 20in

—

Level 1:

16:00 EMOM

minute 1: -Unbroken Set of Banded Strict Pull-Ups + Max Ring Rows

minute 2: 60 Single Unders

minute 3: – Max Single Dumbbell Step-Ups

minute 4: Rest

Dumbbells: 1 x 30/20lb, 14/9kg

Box Height: 20in

—

Masters 55+:

16:00 EMOM

minute 1: 5/4 Strict Pull-Ups + AMRAP Kipping Pull-Ups

minute 2: 35 Double Unders

minute 3: – Max Dual Dumbbell Step-Ups

minute 4: Rest

Dumbbells: 2×35/25lb, 15/12kg

Box Height: 20in

—

Competitor

Sub Heavy Double Unders

—

Travel /Hotel:

As prescribed

Sub Bench Step-Ups if no box is available

Mobility (Checkmark)

PRVN Mobility #2

:30/:30 KB Calf Smash

1:00/1:00 Active Pigeon Stretch

1:00/1:00 Crossbody Lat Stretch

1:00 Updog Pose

Optional Accessories (Checkmark)

5 Sets

:30 Renegade Rows

:30 Rest

:30 V-Ups

:30 Rest

Read More

Announcements

Join Our WhatsApp Chat!
Want to stay in the loop outside the gym? Join our WhatsApp group — we chat about workouts, meetups, and all things East Village + NYC. Reach out to Connor, Meg, or Becca to get added!

CFER Block Party Brawl is happening Saturday, Sept 13th from 10am–1pm!

Teams of 5–6 will take on 3 workouts plus a final event for top teams — free for all members, scalable for every level.

👉 Sign Up Here

Week of 9/1 Programming Overview

• Monday: LABOR DAY HERO WOD! The Lyon
• Tuesday: WOD: Running, TTB, DB Box Step Overs
• Wednesday: Strength: Back Squats – WOD: Wall Walks, OHS, DU
• Thursday: HYROX WOD
• Friday: Strength: Front Squats – WOD: KB Farmers Carry, Burpees over rower, Row, RMU
• Saturday: Partner WOD: Box Get Overs (High Box), Hang Power Cleans, Wall Balls
• Sunday: Hero WOD Sundays

CrossFit East River – WOD

Back Squat (Every 2:30 x 6 Sets
Set 1–2: 5 Reps @ 70%
Set 3–4: 3 Reps @ 75%
Set 5–6: 2 Rep @ 80–85%)

“Kiss” (AMRAP – Rounds and Reps)

12:00 AMRAP

2* Wall Walks

6 Overhead Squats

48 Double Unders

*Add 1 Wall Walk Each Set

Barbell: 135/95lb, (61/43kg)

Wall Walk: 10in from wall
Score: Rounds + Reps

Goal: 6-8 Rounds

Primary Objective: Maintain unbroken sets on overhead squats and double unders

Secondary Objective: Smooth wall walk pacing to avoid shoulder blow-up early

[Kiss: Levels] (AMRAP – Rounds and Reps)

Level 2:

12:00 AMRAP

1* Wall Walks

6 Overhead Squats

36 Double Unders

*Add 1 Wall Walk Each Set

Barbell: 95/65lb, 43/30kg

Level 1:

12:00 AMRAP

1* Wall Walks

6 Overhead Squats

54 Single Unders

*Add 1 Wall Walk Each Set

Barbell: 95/65lb, 43/30kg

Wall Walks: 30in from Wall

Masters 55+

12:00 AMRAP

1* Wall Walks

6 Overhead Squats

36 Double Unders

*Add 1 Wall Walk Each Set

Barbell: 75/55lb, 34/25kg

Wall Walk: 20in From Wall

Competitor:

12:00 AMRAP

2* Wall Walks

6 Overhead Squats

36 Heavy Double Unders

*Add 1 Wall Walk Each Set

Barbell: 155/105lb, 70/48kg

Wall Walk: 10in from wall

Hotel / Travel:

12:00 AMRAP

2* Wall Walks

4/4 Single Arm Overhead Squat

48 Double Unders

*Add 1 Wall Walk Each Set

Dumbbell: 70/50lb, 32/24kg

Wall Walk: 10in from wall

Mobility (Checkmark)

PRVN Mobility #4

10/10 Quadruped Adductor Hip Rock (5s Pause)

1:00/1:00 Half Kneeling Hamstring Stretch

1:00 Down Dog Calf Stretch

1:00 Saddle Pose

Optional Accessories (Checkmark)

Every 2:30 x 4 Sets

5/5 Dual Kettlebell Front Rack Step-Up

10 Reverse Nordic Curls

:40 Wall Sit (Weighted if Possible)

Read More

Announcements

Join Our WhatsApp Chat!
Want to stay in the loop outside the gym? Join our WhatsApp group — we chat about workouts, meetups, and all things East Village + NYC. Reach out to Connor, Meg, or Becca to get added!

CFER Block Party Brawl is happening Saturday, Sept 13th from 10am–1pm!

Teams of 5–6 will take on 3 workouts plus a final event for top teams — free for all members, scalable for every level.

👉 Sign Up Here

CrossFit East River – WOD

Warm-Up (Checkmark)

Mobility + Activation

400m Run

:30/:30 Active Pigeon Stretch

:30/:30 Samson Lunge

:30/:30 Band-Assisted Lat Stretch

—

General + Specific Prep

8 Bar Kip Swings

8 Strict Knee Raises

8 V-Ups

16 Box Step-Overs (Unweighted)

–

2 Sets

:20 Wall Lean March

4 Kipping Knees to Chest

4 Alternating Toes to Target / Bar

4 Toes to Target / Toes to Bar / Alternating Toes to Bar

8 Single Dumbbell Box Step-Overs (Building to Working Loads)

—

Optional Primer:

200m Run

6 Toes to Bar

6 Single Dumbbell Step-Overs

“Raspberry Beret” (Time)

For Time:

4 Rounds

800m Run

20 Toes to Bar

20 Single Dumbbell Step-Overs

Dumbbell: 50/35lb, (22.5/15kg)

Box Height: 24/20in
Score: Time

Primary Objective: Maintain consistent splits across rounds

Secondary Objective: Keep the toes to bar and the single db step-overs to under 2 minutes per movement.

[Raspberry Beret: Levels] (Time)

Level 2:

800m Run

20 Alternating Toes to Bar

20 Single Dumbbell Step-Overs

Dumbbell: 35/25lb, 15/12kg

Box Height: 24/20in

Level 1:

600m Run

20 Kipping Knee Raises

20 Single Dumbbell Step-Overs

Dumbbell: 25/15lb, 12/7kg

Box Height: 24/20in

Masters 55+:

800m Run

20 Alternating Toes to Bar

20 Single Dumbbell Step-Overs

Dumbbell: 30/20lb, 14/9kg

Box Height: 24/20in

Competitor:

1000m Run

30 Toes to Bar

15 Dual Dumbbell Step-Overs

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

Box Height: 24/20in

Travel / Hotel:

4 Rounds

800m Run

25 V-Ups

20 Single Dumbbell Bench Step-Ups

Dumbbell: 50/35lb, (22.5/15kg)

Bench Height: 18in

Mobility (Checkmark)

PRVN Mobility #2

:30/:30 KB Calf Smash

1:00/1:00 Active Pigeon Stretch

1:00/1:00 Crossbody Lat Stretch

1:00 Updog Pose

Optional Accessories (Checkmark)

For Quality:

3 Sets:

:30 Hollow Hold

:15 Rest

:60 Forearm Plank

:30 Rest

Read More

Announcements

Join Our WhatsApp Chat!
Want to stay in the loop outside the gym? Join our WhatsApp group — we chat about workouts, meetups, and all things East Village + NYC. Reach out to Connor, Meg, or Becca to get added!

CFER Block Party Brawl is happening Saturday, Sept 13th from 10am–1pm!

Teams of 5–6 will take on 3 workouts plus a final event for top teams — free for all members, scalable for every level.

👉 Sign Up Here

CrossFit East River – WOD

Warm-Up (Checkmark)

Mobility, Body Heat, and Activation

1;00 Cardio Choice

:30 Alternating Overhead Tricep / Lat Stretch

:30 Childs Pose

:20 Extended Plank Reverse Bridge

8/8 Quadruped Thoracic Rotations

—

2 Sets: For Quality

5 Tall Muscle Clean + Press

5 Front Squats

10 Deep Lunge Mountain Climbers

5 Jumping Pull-Ups

5 Ring Row

—

Specific Primer

3 Sets: Building to Working Loads

3 Squat Cleans

1 Squat Clean Thruster

3 Shoulder to Overhead

3 Burpee C2B Pull-Ups, Pull-Ups, or Jumping Pull-Ups

The Lyon (Time)

5 Rounds for Time

7 Squat Cleans (165/115 lb)

7 Shoulder-to-Overheads (165/115 lb)

7 Burpee Chest-to-Bar Pull-Ups

2 minutes Rest between rounds
To learn more about The Lyon click here
Dedication

This workout is named in honor of Capt. David Lyon, a U.S. Air Force Academy graduate who was killed in action on December 27, 2013. “The Lyon” serves as a reminder of his courage, leadership, and sacrifice. Approach each set with the same determination and resilience he embodied in service.

Primary Objective: Complete each set in 2:00–2:30

Secondary Objective: Maintain even pacing across all sets

[The Lyons: Levels] (Time)

Level 2:

7 Squat Cleans

7 Shoulder-to-Overheads

7 Burpee Pull-Ups

Load: 135/95lb, 61/43kg

Level 1:

7 Hang Power Cleans

7 Front Squats

7 Shoulder-to-Overheads

7 Burpee Jumping Pull-Ups

Load: 65/45lb, 30/20kg

Masters 55+:

7 Power Cleans

7 Front Squats

7 Shoulder-to-Overheads

7 Burpee Pull-Ups

Load: 95/65lb, 43/30kg

Competitor

As prescribed

Travel /Hotel:

7 Dumbbell Squat Cleans

7 Dumbbell Shoulder-to-Overheads

7 Burpee Pull-Ups

Load: 2×50/35lb, 22.5/15kg

Mobility (Checkmark)

PRVN Mobility #6

1:00/1:00 Scorpion Stretch

1:00/1:00 Extended Arm Lizard Pose

1:00 Standing Forward Fold

1:00/1:00 Crossbody Lat Stretch

Optional Accessories (Checkmark)

10:00 EMOM

minute 1: 10/7 Strict Pull-Ups

minute 2: 15 Dumbbell Bench Press

Choice on Loads that allow for unbroken Bench Press

*Look to add band tension or move to ring rows for pull-ups if needed.

Read More

Announcements

Join Our WhatsApp Chat!
Want to stay in the loop outside the gym? Join our WhatsApp group — we chat about workouts, meetups, and all things East Village + NYC. Reach out to Connor, Meg, or Becca to get added!

CrossFit East River – WOD

Warm-Up (Checkmark)

Mobility Prep and Activation

:30/:30 Banded Lat Stretch

:30 PVC Pass throughs

:30 PVC Elbow Touches

:30 Seated 90/90 Hip Rotations

General Movement Prep

2 Sets: For Quality

6/6 Single-Arm Kettlebell Front Rack Squat

6/6 Single-Arm Kettlebell Strict Press

8 Ring Rows

:15 Wall Facing Handstand Hold

Specific Skill & Load Prep

Wall Facing Strict HSPU Progressions:

2 Box Pike Strict HSPU or 2 Wall Facing Strict HSPU

Strict Pull-Up Prep: 3 Reps at modification for the day

Kettlebell Thruster Build: 4 Reps (light) + 4 Reps (workout load)

Conditioning Primer (1 Round @ 50–60% Effort)

1 Wall Facing Strict HSPU (scaled if needed)

2 Strict Pull-Ups or modification

4 Dual Kettlebell Thrusters (Working Loads)

“Cliffside Press” (AMRAP – Rounds and Reps)

20:00 AMRAP

2 Wall Facing Strict Handstand Push-Ups

4 Strict Pull-Ups

8 Dual Kettlebell Thrusters

Kettlebells: 2×53/35lb, 24/16kg
Score = Rounds + Reps

Goal: 11+ Rounds

Stimulus: Upper-body strict strength endurance paired with total-body pressing demand.

RPE: 7/10

[Cliffside Press: Levels] (AMRAP – Rounds and Reps)

Level 2:

Wall Facing Strict Handstand Push-Ups to Abmat

3 Strict Pull-Ups

KB’s: 44/26lb, 20/12kg

Level 1:

Box Piked Handstand Push-Ups

3 Banded Strict Pull-Ups or Jumping Pull-Ups with eccentric

Dumbbell Thrusters 25/15lb, 12/7kg

Masters 55+

Wall Facing Strict Handstand Push-Ups to Abmat

3 Strict Pull-Ups

Dumbbell Thrusters 30/20lb, 14/9kg

Competitor:

4 WFHSPU

6 Strict Chest to Bar Pull-Ups

8 Kettlebell Thrusters 70/53lb, 32/24kg

Travel:

As prescribed, sub Dumbbell Thrusters at similar loading

Big Class:

As prescribed

Mobility (Checkmark)

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 Supine Bent Over Barbell Rows

15 Dual Dumbbell Hammer Curls

50/50ft (15/15m) Single Arm Overhead Carry

Read More

Announcements

Join Our WhatsApp Chat!
Want to stay in the loop outside the gym? Join our WhatsApp group — we chat about workouts, meetups, and all things East Village + NYC. Reach out to Connor, Meg, or Becca to get added!

CrossFit East River – WOD

Warm-Up (Checkmark)

Mobility Prep and Activation

2:00 Row

:30 Down Dog to Up Dog + Calf Gas Pedals

:20 Extended Plank Reverse Bridge

:20/:20 Quadruped Thoracic Rotations

General Movement Prep

2 Sets: For Quality

8 Tall Muscle Cleans

8 Barbell Strict Press

10 Deep Lunge Mountain Climbers

4 No Jump Burpees

Specific Barbell & Skill Prep

Empty Barbell Complex: 3 Clean Deadlifts + 3 Hang Power Cleans + 3 Push Jerks

Build to starting load for Clean & Jerk in 2–3 sets

Wall Walk Progressions: 1 Wall Walk + :05 Hold

Conditioning Primer (1 Round @ 50–60% Effort)

6 Calorie Row

4 Lateral Burpees Over the Rower

6 Calorie Bike

12 Double Unders

“Coastal Relay” (Time)

For Time, With Partner, Alternating Rounds

6 Rounds

10 Clean and Jerk

3 Wall Walks

Into..

6 Rounds

12/9 Calorie Row

6 Lateral Burpees Over the Rower

Into..

6 Rounds

12/9 Calorie Bike

36 Double Unders

Barbell: 135/95lb, 61/43kg
Score: Time to complete

Goal: 25:00 – 32:00

Time Cap: 40:00

Primary Objective: Each round under 90 seconds while maintaining consistent intensity and smooth partner transitions

Secondary Objective: Execute clean transitions between partners to avoid downtime.

[Coastal Relay: Levels] (Checkmark)

Level 2:

Barbell 115/75lb, 52/35lb

2 Wall Walks

Row/Bike 9/7 Calories

24 DU or 48 Singles

Level 1:

Barbell 75/55lb, 34/25kg,

Row/Bike 8/6 Cal;

36 Singles

2 Wall Walks to 20in off the wall

Masters 55+

Barbell 95/65lb, 43/30kg

2 Wall Walks

Row/Bike 9/7 Calories

24 DU or 48 Singles

Competitor:

12 Clean and Jerks

4 Wall Walks

15/12 Calorie on Machines

8 Lateral Burpees over Rower

48 Double Unders

Hotel / Travel: Shuttle Run (150m) for Row/Bike

Mobility (Checkmark)

PRVN Mobility #10

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

1:00 Down Dog Calf Stretch

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

1:00/1:00 Couch Stretch

Optional Accessories (Checkmark)

3 Sets: For Quality

10 Deficit Dual Kettlebell Sumo Deadlifts

:30 Nose to Wall Handstand Hold

:60 Wall Sit (Weighted, If Possible)

Read More

Announcements

Join Our WhatsApp Chat!
Want to stay in the loop outside the gym? Join our WhatsApp group — we chat about workouts, meetups, and all things East Village + NYC. Reach out to Connor, Meg, or Becca to get added!

CFER Block Party Brawl is happening Saturday, Sept 13th from 10am–1pm!

Teams of 5–6 will take on 3 workouts plus a final event for top teams — free for all members, scalable for every level.

👉 Sign Up Here

Week of 8/25 Programming Overview

• Monday: Strength: Power Cleans – WOD: Cal Row, KBS, Ring Dips
• Tuesday: WOD: Everything…Good Luck
• Wednesday: Strength: Deadlift – WOD: TTB, Renegade Rows, Bike/Row/Ski
• Thursday: Strength: Turkish Get-Up – WOD: DB Snatch, Box Jump Overs
• Friday: Strength: Front Squats – WOD: Bench Press, Lunges, V-Ups
• Saturday: Partner WOD: C&J, Wall Walks, Row, Burpees, Bike, DU
• Sunday: Open Gym

CrossFit East River – WOD

Front Squat (Every 2:30 minutes x 4 Sets
Set 1: 3 Reps @ 70%
Set 2: 3 Reps @ 75%
Set 3: 3 Reps @ 80%
Set 4: 5 Reps @ 75%

% of 1RM Front Squat)

Primary Objective: Hit the prescribed % with positions and speed.

Secondary Objective: Achieve the final 5 reps with the feeling that you could complete 10 reps

Stimulus: Absolute Strength and Positional Stability

“Summit Strength” (8 Rounds for weight)

16:00 EMOM

minute 1: 4 Bench Press

minute 2: 8/8 Back Rack Reverse Lunges

minute 3: 20 V-Ups

minute 4: Rest

Bench Press: 75%+ and Building to Heavy 4 Rep

Back Rack Lunges: 135/95lb, 61/43kg, From the Floor
Score = Total Load lifted across both lifts

Secondary Objective: Maintain consistent, controlled lunges and crisp GHD sit-ups without sacrificing positioning.

[Summit Strength: Levels] (Checkmark)

Level 2:

16 V-Ups

Lunges: 95/65lb, 43/30kg

Level 1:

4 Bench Press

8/8 Dumbbell Reverse Lunges

16 Abmat Sit-Ups

Dumbbells: 35/25lb, 15/12kg

Masters 55+

Sub V-Ups for GHD Sit-Ups

Lunges: 95/65lb, 43/30kg

Competitor:

12 Med Ball Weighted GHD Sit-Ups 20/14lb, 9/6kg

Travel:

8 Dual Dumbbell Bench Press

8/8 Dumbbell Reverse Lunges

16 V-Ups

Mobility (Checkmark)

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:

10 Dumbbell Tate Press

15/15 Terminal Banded Knee Extensions

:30 Hollow Hold

Read More

Announcements

Join Our WhatsApp Chat!
Want to stay in the loop outside the gym? Join our WhatsApp group — we chat about workouts, meetups, and all things East Village + NYC. Reach out to Connor, Meg, or Becca to get added!

CrossFit East River – WOD

Warm-Up (Checkmark)

Mobility Prep and Activation

:30/:30 World’s Greatest Stretch

5/5 Open Book Thoracic Rotations

:30 Alternating Scorpions

:20 Wrist Circles (each direction)

General Movement Prep

2 Sets: For Quality

6/6 Half-Kneeling Windmills (light KB or DB or bodyweight)

6/6 Single-Arm Overhead Lunges

6 Box Jumps

Specific Turkish Get-Up Prep and Build

Bodyweight Turkish Get-Up (1 per side) focusing on smooth transitions

Light DB or KB: 1 per side, pausing at each position

Get to Working Load

Turkish Get Up (Every 90 seconds x 6 Sets
1/1 Turkish Get-Up

Score = Average Load Across
)

Primary Objective: Perfect form and hitting all positions without rushing

Secondary Objective: Maximum Total Average Load

Movement Modifications:

-Single Arm Kettlebell Overhead Tall Kneeling to Standing

– Single Arm Kettlebell Front Rack Tall Kneeling to Standing

– Turkish Sit-Ups

“Forest Sprint” (Time)

For Time

20-16-12-8-4-2

Alternating Dumbbell Snatch

Box Jump Overs

Dumbbell: 50/35lb, 22.5/15lb

Box Height: 24/20in
Score: Time

Goal: 7:00-11:00

Time Cap: 12:00

Primary Objective: Unbroken snatches, fast and steady box jump overs

Secondary Objective: Minimize transition time between movements.

[Forest Sprint: Levels] (Time)

Level 2:

DB 35/25lb, 15/12kg

Box Height 24/20in

Level 1:

DB 25/15lb

Box Step-Overs 24/20in

Masters 55+:

DB 30/20lb, 14/9kg

Box Height 24/20in (Step-Overs Allowed)

Competitor:

Dumbbell: 70/50lb, 32/22.5kg

Box Height: 24/20in

Travel:

Sub Bench Jump Overs

Mobility (Checkmark)

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)

3 Sets: For Quality

:30 Barbell Z-Press (Empty Barbell)

:15 sec Rest

:30 Banded Face Pulls

:15 sec Rest

:30 Ring Plank Circles

:15 Rest

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