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
Today's WOD
Your workout of the day!
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/
October 14, 2017
Pull-up Clinic with Coach Brad is BACK! Coach Rachel will be assisting during the clinic, as well.
When: Saturday, October 21; 1:30-3 p.m.
Details: Only 14 spots available; first come, first served.
Cost/Sign-up: Sign-up sheet is at the gym; $30/person. It will be charged to the card you have on file.
Objective
- Improve your ability to perform kipping pull-ups with good form & efficient technique
Prerequisites
- Ability to perform at least one unassisted strict pull-up
What we will cover
- How to properly warm-up to prepare your shoulders for kipping
- The hollow and arch positions
- Gymnastics kip progression
- Drills to improve your strength and coordination as it relates to pull-ups
- Heavy focus on movement mechanics and efficient technique
October 14, 2017
CrossFit East River – WOD
Metcon
1: Metcon (AMRAP – Rounds and Reps)
Complete as many rounds as possible in 16 minutes of:
12/10 Calorie Row or 10 Cal Bike
15 push-ups
20 single-leg squats, alternating
October 13, 2017
CrossFit East River – WOD
Weightlifting
1: Jerk Balance (10×2 – light weight, fast! )
https://www.youtube.com/watch?v=2uSBT7csXgU
2: Waiters Walk (6×150′ (3×150 each arm) )
50-72 / 30-53 – Use DB or KB
https://www.youtube.com/watch?v=Th41Un1J6oQ
Metcon
3: Metcon (Time)
3 RFT
5 Hang Power Snatches 95/65
10 Clapping Pushups
15 Air Squats
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