December 4, 2013
Lost and found is going to become lost and gone! Please claim your stuff by the end of the week.
16 minute AMRAP
40 Air Squats
30 Push-Ups
20 Burpees
10 HSPUs
800m Run
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Today's WOD
Your workout of the day!
December 3, 2013
1a) Hang Clean
5×3 60% of max Clean
1a) Weighted Pull-Ups
5×4 Go heavy
2)3 Rounds for time
20 Kettlebell Swings 53/35
30 Double Unders
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December 2, 2013
25 burpees for time
Then,
20-minute EMOM for load and completion
Every minute on the minute for 20 minutes, complete:
Even, 7 push jerks
Odd, 7 chest-to-bar pull-ups
The load will be determined by the athlete.
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December 1, 2013
So, who’s going to rock the ugliest sweater?
Stop ripping your hands!
Back Squat (refer to 30SEP13)
10 @ 55%
8 @ 65%
6 @ 70%
4 @ 75%
Then.
“Nancy” (Refer to 5AUG13)
Five founds for time of:
400m run
15 OHS (95#/65#)
(Nancy wasn’t going to be today’s metcon but after Saturday our overhead squats need some work)
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November 29, 2013
You can now RSVP for the Holiday Party!
Friday, December 13th, 7pm – ???
$20 Includes premium open bar and food
At Common Ground, Avenue A btw 12/13th Streets
Phosphagen
Max Weight Sled Drag 25′ (20 second time cap)
Glycolytic
20 burpees
Oxidative
In Teams of 2-3 athletes work through the following for time:
20 HSPUs
40 Wall Balls (20/14)
60 Overhead Squats (65/45)
80 Push-Ups
100 Sit-Ups
The barbell must be held in the bottom of an overhead squat for the working athlete’s repetitions to count. The exception being during overhead squats.
The Open is coming!
Don’t know what the Open is? Watch this:
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November 28, 2013
We hope everyone is having a wonderful Thanksgiving! If you’re reading this while enjoying great food and football, go back to the couch and worry about working out later!
However, keep reading if you’d like to know what’s in store for you tomorrow.
Expect classes to run about and 75 minutes tomorrow. We’re running a modified schedule with the following times:
10:30am
11:30am
We are having a free trial WOD on Saturday. Registration is now open. If you know someone who’d like to try CrossFit out they can sign-up on our schedule page:
https://crossfiteastriver.com/schedule/
You will alternate between the two following exercises (1a and 1b). Go heavy but not maximal. No misses.
1a) Behind the Neck Push Press:
6×3
1b) Weighted Ring Rows:
6×4
2) 5 Rounds:
60 seconds: Row for calories
60 seconds: Hang Power Cleans 155/110 for reps
60 seconds: C2B Pull-Ups for reps
60 seconds: Rest
3a) 2xMax Effort: L-Hold Pull Up
3b) 2×10: Weighted GHD Sit Ups (use a Med Ball)
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November 28, 2013
Happy Thanksgiving, everyone!
We’re really thankful to have such an amazing community here at CFER. We love watching you come in every day and give your all during a WOD, hit a personal best or test a new skill. We’re thankful to be able to share fitness with you, and hope that you’re better for it.
Enjoy the day with your families and friends, and be thankful for good health and good food. Remember to pay it forward some day.
We’re closed today. Our schedule for tomorrow, Friday, November 29th, is as follows:
10:30am WOD
11:30am WOD
Anyone doing a Turkey Trot today? Post your photos to the comments or the Facebook page!
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November 26, 2013
Reminder, we’re closed tomorrow!
5 Rounds for Time:
10 Weighted Toes-to-Bar (10#/6#)
10 Kettlebell Clean + Jerk (53+53 /35+35)
10 Step-Ups with KBs (20″)
Every 2 minutes perform 5 burpees, beginning at minute 0.
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November 25, 2013
The results are in!
The holiday party will be Friday, December 13th!
Mark your calendars!
We’ve read everyone’s comments and we are currently location hunting. Feel free, as always :), to shoot us any ideas for a venue in the EV.
Back Squat (refer to 30SEP13)
2 @ 65%
2 @ 70%
3 @ 75%
3 @ 80%
2 @ 90%
Then.
Rowing Helen (refer to 18SEP13)
3 Rounds for Time:
500m Row
21 Kettlebell Swings
12 Pull-ups
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November 24, 2013
Congratulations to everyone who lifted today!
Special Congrats to our best lifters!
Holiday Week Schedule:
Wednesday: 7:00am WOD, 11:30am WOD, 12:30am Foundations, 6:00pm WOD
Thursday: Closed
Friday: 10:30am WOD, 11:30am WOD
“For Time” (refer to 29AUG13)
5 Rounds for time:
10 Wall Climbs
10 Toes to Bar
20 Box Jumps 24″/20″
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