July 10, 2014
Gymnastics Saturday @ Chelsea Piers, be there or be square!
Strong
2 Front Squats + 3 Back Squats
5 sets @ 90% of Tuesday’s max
Conditioning
“Nancy” Refer to 28APR14 (15 minute time cap)
5 RFT
400m Run
15 OHS 95/65
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Today's WOD
Your workout of the day!
July 9, 2014
SweatRiver all day!
Yoga @ 1130am (it’s a free class pssstttt)
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July 8, 2014
-Free Yoga on Thursday @ 1130am
-Gymnastics Trip Saturday
Strong
3-Position Snatch: Power, Hang, Floor – video
Conditioning
“DG” refer to 7MAY14
10 minute AMRAP
8 Toes to bar
8 KB Thrusters (35×2/26×2)
12 Walking Lunge Steps w/ KBs in front rack
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July 7, 2014
Strong
2 Front Squats + 3 Back Squats
Establish a max
Conditioning
750m Row
Rest 1:1
500m Row
Rest 1:2
250m Row
1 min active rest (keep fly wheel spinning)
250m Row
MLS
Ring L-Sit
Collect 90 seconds
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July 6, 2014
Gymnastics Trip this Saturday– $35
Strong
5×1 Split Jerk – 5 reps at a sub-maximal weight; NO misses
Conditioning
200 Double Unders
30 Ring Dips
40 Burpees
50 KB Swings 53/35
600m Run
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July 4, 2014
We hope everyone had a happy 4th!
WOD Come in to find out!
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July 3, 2014
WOD schedule for today, Friday, is 9am and 1030am.
Happy Fourth of July!
“Bell”
3 rounds for time of:
185lb deadlifts, 21 reps
15 pull-ups
185lb front squats, 9 reps
(Women’s Rx is 125#)
*You get one barbell and can’t change the weight in between movements. The front squats start on the floor, not out of a rack.
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July 1, 2014
June Check-In Challenge Results!
1st Place: Pat D.
2nd Place: Sara S.
Runner up: Lisa
Congrats to both our winners!
If you see them in the gym make sure to give them a hi-five. They all managed 25+ visits in June while still taking rest days. Very impressive.
Strong
Kettlebell Complex Ladder:
-Starting with 2x18s work up to a heavy working weight for the following ladder
-Complete 3 x sets with your working weight
5 KB Cleans
5 KB Thrusters
Conditioning:
5 rounds for time of:
15 burpee pull-ups
20 1-arm KB swings (10l/10r)
250′ shuttle sprint in 25′ increments
Rest 1:1
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June 30, 2014
Holy smokes, it’s July!
Friday, July 4th Schedule: 9am & 1030am WODs
Saturday, July 5th: regular schedule (930 WOD, 1030 Foundations, 1130 WOD)
Sunday, July 6th: closed
Who will win Most Patriotic WOD Outfit on July Fourth?!
Technique
8-minute EMOM:
Power clean from power position
Front squat
Hang squat clean
*Pick a weight that will allow you to move efficiently and well through each of the three movements. This should not be a struggle.
Strong
Establish a 3RM Back Squat
Conditioning
“ANNIE”
For time:
50, 40, 30, 20 and 10 reps of:
Double-Unders
Sit-Ups
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June 29, 2014
Attention Gym Cyclists; An Exercise in Organized Suggestion
We always want to make sure there’s a safe an accessible place to leave your bike during the WOD. Unfortunately there aren’t many outdoor options on 9th Street near the gym.
We’re not going to remove the gym’s bike rack until we have a good solution, so…
Please request a CityRacks in front of the gym:
1. Go here: http://www.nyc.gov/html/dot/html/bicyclists/cityrack-suggest.shtml
2. Enter your information as application – customer.
3. Enter our information as requested location:
CrossFit East River
647 E 9 St – btw Ave B/C
East Village
Block and Lot: 1-392-39
Phone 212-995-8700
4. THANK YOU, lets see if this works. Safe riding!
June Challenge Winner to be Announced Wednesday
Skill
Strict HSPU – work up to a “5RM”
Option 1: Brasserie method – starting with two green bands work down to the thinnest bands possible where you can still complete 5 reps
Option 2: Deficit method – starting with two ab matts work up to the deepest deficit possible where you can still complete 5 reps
Complete 3 x ME sets at your deepest 5RM deficit/band resistance
Conditioning
3 rounds for total reps:
1 min burpees
1 min pistols (alternate each rep)
1 min pull-ups
Rest 1 minute
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