July 12, 2013
TGIF!
Regionals 2013 Individual WOD #5
21-15-9 reps of:
Dead lifts (315#/205#)
Box jumps (30″/24″)
Check out the top men from the North East crush this WOD during Regionals this past May!
Today's WOD
Your workout of the day!
July 11, 2013
EveryBODY’s working for the weekend!
12min AMRAP of:
5 chest-to-bar pull-ups
10 HR push-ups
15 goblet squats (53#/35#)
Ben cashing out with weighted pull-ups.
July 10, 2013
We’ve been open for one month! Can you believe it?!
To all our members, THANK YOU you for joining our CrossFit community. We look forward to seeing you guys every day. To everyone who has yet to walk through the door, we look forward to seeing you at the gym 🙂
Push Press
3-3-3-3-3-3-3
Check out Dave Lipson and Camille Leblanc-Bazinet hitting this WOD.
July 9, 2013
Are you ready for CFER’s first PR CHALLENGE?!
Part 1 will be on Saturday, August 3rd. The challenge will be setting your fastest “FRAN” time.
Part 2 will be on Saturday, August 24th, when you will attempt to CRUSH your previous time.
*Please note the date change of Part 2!
There will be CA$H prizes for fastest male and female, Rx only, and cash prizes for most improved, scaling allowed. To participate, the buy-in is only $20. Talk to Melissa or Eric to get your name on the list. You must be present on both dates to test your time.
Five rounds for time of:
400m run
15 back squats (185#/125#) *From the ground
July 8, 2013
August is right around the corner, and so is CFER’s first PR CHALLENGE!
Part 1 will be on Saturday, August 3rd. The challenge will be setting your fastest “FRAN” time.
Part 2 will be on Saturday, August 31st, where you will attempt to CRUSH your previous time.
There will be CA$H prizes for fastest male and female, Rx only, and cash prizes for most improved, scaling allowed. To participate, the buy-in is only $20. Talk to Melissa or Eric to get your name on the list. You must be present on both dates to test your time
Now for some Silly Bullshit, also known as S.B., by Mark Rippetoe.
“Silly Bullshit” by Mark Rippetoe
Hang Power Clean
1-1-1-1-1
Then,
“Elizabeth”
21-15-9 reps of:
Clean (135#/95#)
Ring dips
July 5, 2013
Today is “CrossFit for Hope.”
We are WODing for a cause: to help fight catastrophic children’s illnesses. This year, every dollar collected through fundraising will be donated to St. Jude Children’s Research Hospital.
Please check out the CrossFit for Hope page and consider bringing a few bucks to donate tomorrow. Every dollar we collect at CFER will be donated.
“Hope for Cures”
Three rounds of:
Burpees
Power Snatch (75#/45#)
Box Jump (24″/20″)
Thruster (75#/45#)
Chest-to-Bar Pull-up
Rest
“Hope” has the same format as Fight Gone Bad. In this workout, you move from each of five stations after a minute of work. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of “rotate,” the athletes must move to next station immediately for a good score. One point is given for each rep.
July 5, 2013
We are open today!
Our modified schedule is as follows: WODs at 7 a.m., 11:30 a.m. and 6:30 p.m.
Tomorrow, Saturday, July 6, is “CrossFit for Hope.”
Regular WOD schedule, but we’re WODing with a purpose. Come enjoy a Fight Gone Bad-style workout. Before you do, see what CrossFit for Hope is all about.
Check out our amazing athletes who came in yesterday. They crushed a tough Hero WOD with smiling faces.
Bench Press
5-5-5-5-5
Then,
1000m Row (set a new PR)
July 4, 2013
Straight from CFHQ:
“Smykowski”
For time:
Run 6k
60 Burpee pull-ups
If you’ve got body armor or a thirty pound vest, wear it.
*If you’ve got a weighted vest or body armor, bring it to class.
*We will be scaling this WOD as needed, so don’t be intimidated! Just be ready to work!
“U.S. Marine Corps Sergeant Mark T. Smykowski, 23, of Mentor, Ohio, assigned to 2nd Reconnaissance Battalion, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, North Carolina, was killed on June 6, 2006, while conducting combat operations in Al Anbar province, Iraq. He is survived by his mother Diana Ross, father Bert, and brothers Darren and Kenny, both Marines.”
July 3, 2013
Kettlebell Kitchen is up and running at CrossFit East River! You can now order fresh, delicious paleo meals and they will be delivered right to the gym; very convenient! Visit the website and check out their menu. If you’re placing an order, make sure you select CrossFit East River as your affiliate!
Our Fourth of July schedule is as follows: 10 a.m. and 11:30 a.m. WODs. The Fourth of July BBQ has been cancelled.
This Saturday, July 6th, CFER will be participating in CrossFit for Hope. “Hope” is a Fight Gone Bad-style WOD that will take place during regular class times. Our affiliate has its own fundraising page to help raise money to fight catastrophic children’s illnesses. Check out our page and share it with your friends. Every single cent will be donated, and every little bit helps.
“Annie”
50-40-30-20-10 reps for time of:
Double-unders
Sit-ups
If you think double-unders are trouble, check out these TRIPLE-unders!
July 2, 2013
A few announcements!
1) Kettlebell Kitchen is up and running at CrossFit East River! What does this mean? It means you can order fresh, delicious paleo meals and they will be delivered right to the gym. This is a really convenient way to stock up on meals for your busy weeks. They keep well in the fridge, too, so you can stash them at work. Visit the website and check out their menu. If you’re placing an order, make sure you select CrossFit East River as your affiliate!
2) Our Fourth of July schedule is as follows: 10 a.m. and 11:30 a.m. WODs, followed by a 1 p.m. BBQ! It’s $20/person, which includes food and tasty beverages. Bring your friends and family members! The more the merrier, especially as we celebrate America!
3) This Saturday, July 6th, CFER will be participating in CrossFit for Hope. “Hope” is a Fight Gone Bad-style WOD that will take place during regular class times. Our affiliate has its own fundraising page to help raise money to fight catastrophic children’s illnesses. Check out our page and share it with your friends. Every single cent will be donated, and every little bit helps.
15min AMRAP of:
10 kettlebell swings (53#/35#)
10 box jumps (24″/20″)
10 ring dips
Copyright Leon Barbell LLC ©2023 all rights reserved
CrossFit East River | The East Village's Fittest Gym