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  • Where were you born and raised? I was born in Long Beach, CA. I lived there until I was 14 years old. I then spent the 1990s in Portland, OR, where I attended high school and college. Did you play any sports growing up? I…

  • CrossFit East River – WOD Weightlifting 1: Front Squat 5×2 @ 80% of 1RM w/ 1s pause at bottom each rep Metcon 2: Metcon (AMRAP – Reps) 5 Rounds for Reps 90s Burpee Box Jump Overs 90s rest 30/24

  • CrossFit East River – WOD Weightlifting 1: Back Squat 3×3 @ 85% of 1RM 1xME @85% of 1RM Metcon 2: Metcon (Time) For time, alternating sets with a a partner 15-12-9-6-3 Thrusters 115/85 Burpees over bar

  • CrossFit East River – WOD Weightlifting 1a: Bench Press (7-7-7-7) 1b: Chin-Ups (7-7-7-7 (weighted if able)) Metcon 2: 2k Row (Time) Max Effort 2k Row

  • CrossFit East River – WOD Metcon 1: Metcon (AMRAP – Rounds and Reps) 4 Rounds of: 5 minutes on. 2 minutes off. 7 KBS 53/35 7 Burpee Box Jumps 24/20 14 Calories on Rower/Bike

  • CrossFit East River – WOD Weightlifting 1: Back Squat (5×3 @ 85% ) Metcon 2: “Bergeron Beep Test” (AMRAP – Rounds and Reps) EMOM for as long as possible: 7 Thrusters, 75/55 7 Pull ups 7 Burpees

  • CrossFit East River – WOD Weightlifting 1: Back Squat 5×3 @ 80% of 1RM w/ 1s pause at bottom each rep Metcon 2: Metcon (Time) 6 Rounds with a partner 10 strict pullups 8 burpees over the bar 6 Squat Cleans 135/95 -alternate full rounds,…

  • CrossFit East River – WOD Metcon 1: Metcon (AMRAP – Reps) 5 Rounds of the following: Min 1) DB OVH Lunge L25’/R25′ 50/35 Min 2) 5 Wall Walks Min 3)12 DB Snatches Min 4) Hold L-Hang from bar Min 5) Rest Score is total amount…

  • CrossFit East River – WOD Metcon 1: Metcon (AMRAP – Rounds and Reps) 21m AMRAP 21 Thrusters 75/55 Run 400m 3 Rope Climbs

  • CrossFit East River – WOD Weightlifting 1: Back Squat (5×3 @ 80% of 1RM) Metcon 2: Metcon (AMRAP – Rounds and Reps) 12m AMRAP 60 Double Unders 30 Air Squats 10 Deadlifts 225/155