October 21, 2017
CrossFit East River – WOD
Weightlifting
1: Metcon (AMRAP – Rounds and Reps)
Death by push press 155/105
Metcon
2: Metcon (AMRAP – Rounds and Reps)
15 minute AMRAP:
30 Ring Rows
30 Air Squats
30 Power Cleans 95/65
Today's WOD
Your workout of the day!
October 20, 2017
CrossFit East River – WOD
Metcon
1: Metcon (AMRAP – Reps)
On a 15-minute clock, for max reps each round:
From 0:00-3:00, run 400 meters then do pull-ups
Rest 1 minute
From 4:00-7:00, run 400 meters then do 155/105-lb. clean and jerks
Rest 1 minute
From 8:00-11:00, run 400 meters then do pull-ups
Rest 1 minute
From 12:00-15:00, run 400 meters then do 155/105-lb. clean and jerks
Power cleans acceptable
Post reps completed each round to comments.
October 18, 2017
Join Coach Eric this Sunday, 10/22, for a free outdoor workout! Add to your calendar.
Don’t be intimidated! The workout is appropriate for all levels of fitness, uses only light weights, and will be lower body and core focused.
The “hell” session will start at 9 am with Coach Eric leading the 45-minute session.
Following the 45-minute session, join us for yoga with Jessica at 10 am. We couldn’t imagine a better way to spend a Sunday morning!
It’s my first time? Shoot an email to coach@crossfiteastriver.com saying you’re interested in trying the workout. We’ll email you back our digital waiver.
What should I bring? Parts of the workout may take place outside. Yoga mats are available for no charge.
Who can come? Our Sunday morning “hell and heaven” session is open to everyone, whether it’s your first time at the gym or you’re the friend of an existing member. The class will use light weights only and is adaptable to all levels of fitness.
When is it?:
Sunday 10/22/17
Workout starts at 9 am, show up early if you’re new to gym. The workout will last 45 minutes.
Yoga starts at 10 am.
Where is it?
CrossFit East River
647 East 9th Street (Avenue C and 9th Street)
New York, NY 10009
October 18, 2017
CrossFit East River – WOD
Metcon
1: Metcon (Time)
5 rounds for time of:
25 kettlebell swings, 53/35
25 MB Situps 20/14
25 SDHPs 53/35
25 knees-to-elbows
October 17, 2017
CrossFit East River – WOD
Weightlifting
1: Muscle Clean (5×1 from the floor – post heaviest )
2: Clean Pull (5×3 @ 110% of your squat clean)
High pull.
https://www.youtube.com/watch?v=fidmSMSa_Ag
3: Back Squat (1+1/4 squat – heavy single , D90/80)
Work up to a heavy 1 and 1/4 squat. After you reach your heaviest for the day complete drop sets at 90% and 80% based off of the day’s heavy single.
October 16, 2017
CrossFit East River – WOD
Weightlifting
1: Power Snatch (2 reps E90 for 12 minutes )
Metcon
2: Metcon (Time)
8 Rounds:
250m Row
Rest 1:1 or swap with a partner
Score is the total sum of all 8 rounds.
October 15, 2017
We are having a November Social on Saturday, 11/18.
Plan on getting together with fellow CFER athletes at Kingston Hall!
When: Saturday, 11/18
Time: 8-10 p.m.
Where:
Kingston Hall
149 2nd Ave.
New York, NY 10003
Please RSVP by shooting an email to coach@crossfiteastriver.com
October 14, 2017
We are having an October Social on Thursday, 10/26.
Plan on getting together with fellow CFER athletes at ABC Beer Company!
When: Thursday, 10/26
Time: 7:30-9:30 p.m.
Where:
ABC Beer Co.
96 Avenue C
New York, NY 10009
Please RSVP by shooting an email to coach@crossfiteastriver.com
October 14, 2017
We know it’s early (we’re posting this mid-October), but we also know you’re going to start asking soon!
So, here is our Holiday Schedule at the gym for 2017.
December
Saturday 12/23 – Open Gym 10 – 1
Sunday 12/24 – closed
Monday 12/25 – closed
Tuesday 12/26 – closed AM, Open Gym 3 – 9 pm
Wednesday 12/27 – AM classes, Open Gym 3 – 9 pm
Thursday 12/28 – AM classes, Open Gym 3 – 9 pm
Friday 12/29 – closed AM, Open Gym 3 – 9 pm
Saturday 12/30 – 10 am Foundations, 11 am WOD, Open Gym 12 – 1
Sunday 12/31 – closed
Monday 1/1/18 – closed
Tuesday 1/2/18 – closed AM, regular PM
October 14, 2017
Make sure you’re in the CFER Facebook group!
We often share news there first, as well as general happenings, hot topics (think: CrossFit Games) and anything else among our awesome community of great people.
It’s a private Facebook group open to members only (past and present).
Please search “CFER Happenings” or click here and request to join!
https://www.facebook.com/groups/CFERHappenings/
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