Your workout of the day!
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)
Clean and Jerk
1-1-1-1-1-1-1
Want to get pumped up to lift? Just watch Kendrick Farris move some serious weight.
This WOD needs no intro.
“Filthy Fifty”
For time:
50 box jumps (24″/20″)
50 jumping pull-ups
50 kettlebell swings (35#)
50 walking lunges
50 knees-to-elbows
50 push press (45#)
50 back extensions
50 wall balls (20#/14#)
50 burpees
50 double-unders
Post time to comments.
