June 26, 2018
CrossFit East River – WOD
Skill
1: Push Jerk (8:00 to build to workout weight)
Metcon
2: Metcon (Calories)
EMOM x 21 MINUTES
Min 1 — Row/Bike for Max Cals :45
Min 2 — 3 Rope Climbs
Min 3 — 5 Push Jerks (185/125)
Today's WOD
Your workout of the day!
June 25, 2018
CrossFit East River – WOD
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.
Weightlifting
1: Metcon (Weight)
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
Metcon
2: Nasty Girls (Time)
3 Rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans, 135# / 95#
15m time cap.
June 24, 2018
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.
Male Athletes
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
Honorable Mentions:
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
Female Athletes
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
Honorable Mentions
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.
June 24, 2018
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.
That brings us to the question: What’s next?
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:
- NASTY GIRLS
- ROPE CLIMBS
- PUSH JERKS
- DOUBLE-UNDERS
- DEAD LIFTS
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
June 23, 2018
CrossFit East River – WOD
Weightlifting
Opt1: Metcon (No Measure)
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.
Opt2: Metcon (AMRAP – Rounds)
Death by 3/4 Body Weight Front Squats.
BW = Rx+
Metcon
2: Metcon (AMRAP – Rounds and Reps)
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
June 22, 2018
CrossFit East River – WOD
Weightlifting
1: Shoulder Press (Establish 1RM)
2: Back Squat (5×3 @ 80% of 1RM)
Metcon
3: Metcon (No Measure)
5 Rounds for Quality, alternating rounds with a partner
10 Strict Pullups
10 Suit Case Deadlifts w/ Heavy KB
10 Front Rack Waking Lunges w/ dual KBs
June 20, 2018
CrossFit East River – WOD
Gymnastics
1a: Weighted Pull-ups (3 attempts at a 5RM)
This doesn’t have to be weighted! Doing 5 strict pullups in a thin band or doing your first 5 unassisted counts as a PR!
1b: Weighted Ring Dips (3 attempts at a 5RM)
Each rep must have full lockout at top support and biceps must touch at the bottom.
This doesn’t have to be weighted! Doing 5 strict ring dips in a thin band or doing your first 5 unassisted counts as a PR!
Metcon
2: Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups
June 19, 2018
CrossFit East River – WOD
Metcon
1: Metcon (Time)
With a partner for time:
40 Strict Presses 45/35
40 T2B
200 Double Unders
30 Push Presses
30 K2E
150 Double Unders
20 Push Jerks
20 Situps
75 Double Unders
June 18, 2018
CrossFit East River – WOD
Weightlifting
1: Front Squat (2RM)
Establish a 2RM. Insert into WODIFY to have 1RM rep prediction .
Metcon
2: 1000m Row (Time)
Max Effort 1000m Row
June 16, 2018
CrossFit East River – WOD
Metcon
1: Metcon (Time)
For time:
40 handstand push-ups
40 toes-to-bars
40 dumbbell hang squat cleans
40 dumbbell box step-overs
40-ft. right-arm dumbbell overhead lunge
40-ft. left-arm dumbbell overhead lunge
Men: 50-lb. dumbbells, 24-in. box
Women: 35-lb. dumbbells, 20-in. box
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