Your workout of the day!
July 4th Schedule Changes + BBQ
10:00 am – WOD
11:30 am – WOD
12:30 pm – BBQ
Bring $20 to any WOD before Thursday to RSVP for the BBQ.
Meat, snacks and drinks will be on the menu.
Non-CrossFitters, friends and family are more than welcome!
Deadlift
1-1-1-1-1-1-1
We have a few announcements!
*The 8 a.m. class is officially cancelled until further notice.
*Our next Foundations series will start Monday, July 8th. This is a two-week course for those who are brand-new to CrossFit. It will be held on M/W/Fri at 6:30 a.m.
Email coach@crossfiteastriver.com for more information.
*CrossFit for Hope is in one week! This is a Fight Gone Bad-style WOD that will take place during regular class times on Saturday, July 6th.
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.
Saturday’s WOD is…
“Pet Rock”
With a partner, complete the following work:
400m run
100 pull-ups
100 push-ups
100 sit-ups
100 squats
400m run
*Each team will have a “pet rock.” This is any heavy object (med ball, plate, kettlebell) that can NOT be placed on the floor during the entire WOD. One partner must hold the team’s pet rock while the other partner chips away at the work. When it is time to switch, your partner must hand off the pet rock without putting it on the floor. There is a 10 burpee penalty when the pet rock hits the floor (5 per partner).
*Each partner can only complete a maximum of 25 reps at a time before they switch with their partner.
*Bonus points if you name your pet rock.
TGIF!
Here’s one from the archives. Iggy Pop tours the East Village in 1993 and walks by what’s now CrossFit East River. Look for it around 6:40 into the documentary. Do you think he would have stopped in for a WOD?
Press
2-2-2-2-2-2-2-2-2-2
RxNetworking NYC:
The RxNetworking NYC event is TONIGHT (Thursday)! For those of you who want to head up as a group, meet at 6:45 pm at the box.
The 6:30 pm and 8:00 pm WODs will take place as usual.
7:00 pm to 10:00 pm
Tonic East
411 Third Ave.
New York, NY 10016
“Free Professional networking event ONLY for people who CrossFit. This is our first event in New York City and we are extremely excited about it! We would like to invite anyone that WODs at an affilaite in New York City to come. After dozens of success stories in other cities, we are excited to have people who WOD in New York City show us why it is the #1 city for business on the globe. Don’t just WOD together, work together.”
Register Here: http://events.r20.constantcontact.com/register/event?oeidk=a07e7m780so60561aa2&llr=fm6z5amab
7 rounds for time:
7 dead lifts (225#/155#)
7 L pull-ups
This isn’t our WOD for tomorrow, but it’s a good video regarding L pull-ups.
Is it Wednesday already?!
Please note: classes for this WOD will be capped at 6 athletes per class, so please be sure to register online or shoot us an email!
“Triple Jackie”
Three rounds for time:
1,000m row
50 thrusters (45#)
30 pull-ups
There will be a time cap for this WOD.
Now check out Jason Khalipa crushing “Jackie” at this year’s CrossFit Games NorCal Regional.
Foundations:
Registration for both the morning and evening series is CLOSED.
The next Foundations series will start July 7th, class times to follow soon.
RxNetworking:
The event is this Thursday, June 27th. Make sure to register here:
http://events.r20.constantcontact.com/register/event?oeidk=a07e7m780so60561aa2&llr=fm6z5amab
Don’t forget to set up your RxNetworking account here. Make sure you make CrossFit East River your affiliate.
Now we give you Camille snatching 190 pounds
Snatch
1-1-1-1-1-1-1
Happy Monday!
We’re really excited that Foundations kicks off tonight. A quick reminder: if you need to sign up for Foundations, please see Eric or Melissa today to reserve a spot, or email coach@crossfiteastriver.com.
Foundations is a two-week course intended for all those new to CrossFit. We’re offering two series: a M/W/F series at 6:30 p.m., or a T/Th/Sat series (T/Th at 6:30 a.m. and Saturday at 1 p.m.).
EMOM for 6 minutes:
2 banded back squats
Use 50% of your 1 RM; refer to 17JUN13
Then,
5 rounds for time of:
12 wall balls (20/14)
12 toes-to-bar
Foundations is a six-class series and is required for all athletes new to CrossFit.
Talk to Melissa or Eric to reserve your spot.
The evening series starts June 24th and is on M/W/F at 6:30 pm.
The morning series starts June 25th and is on T/Th at 6:30 am and on Saturday at 1:00 pm.
Check-out CrossFit for Hope. CrossFit East River will be participating in the event on July 6th.
Now for the workout:
Partner WOD
25 minute AMRAP
10 Pull-Ups
15 Wall Balls 20/14
20 Box Jumps 24/20
25 Kettlebell Swings 53/35
One partner runs 200 meters while the other partner starts the workout. When the runner returns, the runner takes over where the other partner left off.
TGIF!
“Tabata This”
Tabata Row (calories)
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up
*A Tabata is 20 seconds of work followed by 10 seconds of rest (30 seconds total), for 8 rounds (a grand total of 4 minutes). You’ll do a complete Tabata cycle for each movement before moving on to the next. Your score for each Tabata cycle is the lowest number of reps completed during any 20 second round of work.
We’ve got a killer WOD for today, but first we’d like to announce our first event!
We will be attending the RxNetworking NYC Event on June 27th at Tonic East. We’re encouraging all members to attend this free event. It’s a great opportunity to meet fellow NYC CrossFitters and network on a professional level.
You can register here: http://events.r20.constantcontact.com/register/event?oeidk=a07e7m780so60561aa2&llr=fm6z5amab
Check out the event on Facebook: https://www.facebook.com/events/145441228979056/145461962310316/?notif_t=plan_mall_activity
Check out CrossFit Games athlete and legend Chris Spealer crushing “Diane” with a 1:52 time:
“Diane”
For time:
21-15-9
Deadlift (225#/155#)
HSPU (handstand push-up)
