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.
Today's WOD
Your workout of the day!
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
October 12, 2017
Please join us on Friday, 11/10, for a special Veteran’s Day workout!
We’ll be hosting Team RWB for a special 11:30 a.m. workout. All are welcome to join us for the workout and a social afterwards.
What:
CrossFit East River will be honoring Veteran’s Day by hosting a WOD for Warriors with Team RWB.
Following the Workout Of the Day (WOD), we’ll have a social.
When:
11:15: Gym opens
11:30: WOD with Team RWB starts
12:30: Social (location walking distance; TBD)
Who:
You! All athletes of all ability levels are welcome to participate. Our coaches will tailor the workout to anyone’s abilities and limitations.
Where:
CrossFit East River
647 East 9th Street
New York, NY 10009
Social – TBD
More Info:
Team RWB’s mission is to enrich the lives of America’s veterans by connecting them to their community through physical and social activity.
CrossFit East River partners with the NYC Chapter of Team RWB to help make CrossFit more accessible to veterans and their families. Coach Eric is the Functional Fitness Coordinator for the NYC chapter.
More info about WOD for Warriors can be found here: https://www.teamrwb.org/get-involved/wodforwarriors
October 11, 2017
CrossFit East River – WOD
Weightlifting
1: Romanian Deadlift (4×7 – Work up to a weight to use across all 4 sets)
Metcon
2: Metcon (Time)
For time:
10 Hang Power Cleans 135/95
10 T2B
10 Burpees over the bar
20 Hang Power Cleans
20 T2B
20 Burpees over the bar
10 Hang Power Cleans 135/95
10 T2B
10 Burpees over the bar
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