By CFER WODIFY On Tuesday, August 13 th, 2019 · no Comments · In

CrossFit East River – WOD

“Shallow people believe in luck and circumstance. Strong people believe in cause and effect” – Ralph Waldo Emerson

We can choose to believe that life is happening to us, or that we are fully in control.

We could stand by, and wait for life to happen to us. Or, we can choose to believe that we have a say in our own story. That we are the writers of our own script.

Life is a direct reflection of the choices that we make. That the good, bag, ugly, and everything in between is a direct result of our actions. It’s a cop-out to believe that chance is what makes the great, great. If we can train ourselves to truly believe that everything is by choice, opportunity opens.


1: Bench Press (Build to Heavy 3)


2: Metcon (AMRAP – Reps)

“Swole Cycle”

Tabata Style:

Strict Pull-Ups

Bike/Row Calories


Bike/Row Calories

Tabata: 8 Rounds of :20 On / :10 Off