Today's WOD

Announcements

SIGN-UP FOR THE PRVN COMMUNITY THROWDOWN

Sign-Up here!

https://prvnfitness.com/pages/community-throwdown-affiliates

Competition Corner:

https://competitioncorner.net/user/login

The PRVN Community Throwdown is a virtual fitness competition spanning the first 2-weeks in January.

• Workouts 1 & 2 run from January 2nd – 6th, 2025
• Workouts 3 & 4 run from January 9th – 13th, 2025

Registration is now LIVE!

FREE PROMO CODE:

GYMOWNERFREE

Monday:Strength/Weightlifting: Snatch + Back Squat Progression

Metcon: No Metcon Today

Tuesday:Skill / Focus: Barbell Cycling ( Hang Power Cleans and Shoulder to Overhead)

Metcon: 2 Part Workout (Triplet: Run + Hang Power Clean + Burpees to Target, Run + Shoulder to Overhead + Abmat Sit-Ups)

Wednesday:Strength Superset: Deadlift + Weighted Strict Pull-Up

American Kettlebell Swings + Push-Ups + Box Jump Overs + Pull-Ups

Thursday:: Bike + Run + Row + Double Unders

Friday:PRVN Community Throwdown Workout #3A and 3B

9:00 AMRAP: Triplet of Toe to Bar, Thrusters, and Lateral Burpees over Barbell + 3RM Touch and Go Clean

Saturday:PRVN Community Throwdown Workout #4: 2 Part Workout

Triplet of Deadlifts + Box Jump Overs + Wall Walks, Rest 1:00 into Triplet of Deadlifts + Box Jumps Overs + Handstand Push-Ups

Sunday:Strength/Weightlifting: Bulgarian Split Squat + Push Press

4x500m Row (Aerobic Capacity Builder)

✨ PUSH-UP JANUARY CHALLENGE

Rx: 2500. // S: 1500 Knees or to elevated target

-Cumulative in the whole month

Google Doc Tracking Link:

https://docs.google.com/spreadsheets/d/1eDpxlWdPKYHbth5cTg9CV9oV9qWyw__56aC5n7163FU/edit?usp=sharing

PRVN Throwdown Leaderboard- 🔗 Link

CrossFit East River – WOD

PRVN Community Throwdown Workout #4:  (Time)

For Time:

21-15-9

Deadlifts 185/125 lbs, 84/ 57kg

Box Jump Overs 24/20’’

7-5-3 Wall Walk to 10’’ inch off Wall

-1:00 Rest-

9-15-21

Deadlift 225/155 lbs, 102/70 kg

Box Jump Over

Handstand Push-Ups
–

Time Domain: 12:00-18:00

Time Cap: 20:00

Stimulus: Chipper Conditioning / Pacing

RPE: ~9/10

Athletes should expect to push hard through both segments, with a brief rest to recover partially. The combination of heavier deadlifts and inverted movements (wall walks/HSPU) will quickly elevate heart rate and fatigue.

Secondary Objective: Move smoothly between exercises with minimal transition time. Controlling the heart rate and breathing after box jump overs will be critical for the subsequent gymnastics movement (wall walks or HSPU), where precision and technique are key.

[PRVN Community Throwdown Workout 4: Levels] (Time)

Scaled / Level 2:

21-15-9

Deadlifts 155/75lb, 52/34kg

Box Jump Overs 24/20’’

7-5-3 Wall Walk to 30’’ inch off wall

-1:00 Rest-

9-15-21

Deadlift 155/105, 70/48kg

Box Jump Overs 24/20’’

Push-Ups

Time Cap: 20:00

—

Limited Equipment

21-15-9

Dual Dumbbell Deadlifts

Push-Ups

7-5-3 Wall Walks

-1:00 Rest-

9-15-21

Dual Dumbbell Deadlifts

Handstand Push-Ups

Push-Ups

Time Cap: 20:00

Dumbbells: 50/35lb, 22.5/15kg

—

Level 1:

21-15-9

Deadlifts 95/65lb, 43/30kg

Box Step-Overs 24/20’’

7-5-3 Wall Walk to Feet Up on Wall and Back Down

-1:00 Rest-

9-15-21

Deadlift 115/75lb, 52/34kg

Box Step-Overs 24/20’’

Elevated Push-Ups

Time Cap: 20:00

—

Masters 55+:

21-15-9

Deadlifts 115/75lb, 52/34kg

Box Jump Overs 24/20’’

7-5-3 Wall Walk to 30’’ inch off wall

-1:00 Rest-

9-15-21

Deadlift 155/105, 70/48kg

Box Jump Overs 24/20’’

Push-Ups

Step-Overs Allowed on the Box

Time Cap: 20:00

—

Big Class:

As prescribed. We are ideally starting this in heats and allowing athletes to work through this in heats of 10 at the greatest.

—

Competitor / Rx+:

As prescribed

Mobility

PRVN Recovery #9

1:00 Barbell Adductor Stretch

1:00/1:00 Couch Stretch

1:00 Extended Reverse Plank Bridge

1:00/1:00 Crossbody Lat Stretch

1;00/1:00 Single Leg Forward Fold

Optional Accessories (Checkmark)

4 Sets, For Quality

:15/:15 second Single Leg Sorenson Hold

:30/:30 second Half Kneeling Paloff Press Hold

3-5 Ring Dips @ 42×1 Tempo

Read More

Announcements

SIGN-UP FOR THE PRVN COMMUNITY THROWDOWN

Sign-Up here!

https://prvnfitness.com/pages/community-throwdown-affiliates

Competition Corner:

https://competitioncorner.net/user/login

The PRVN Community Throwdown is a virtual fitness competition spanning the first 2-weeks in January.

• Workouts 1 & 2 run from January 2nd – 6th, 2025
• Workouts 3 & 4 run from January 9th – 13th, 2025

Registration is now LIVE!

FREE PROMO CODE:

GYMOWNERFREE

Monday:Strength/Weightlifting: Snatch + Back Squat Progression

Metcon: No Metcon Today

Tuesday:Skill / Focus: Barbell Cycling ( Hang Power Cleans and Shoulder to Overhead)

Metcon: 2 Part Workout (Triplet: Run + Hang Power Clean + Burpees to Target, Run + Shoulder to Overhead + Abmat Sit-Ups)

Wednesday:Strength Superset: Deadlift + Weighted Strict Pull-Up

American Kettlebell Swings + Push-Ups + Box Jump Overs + Pull-Ups

Thursday:: Bike + Run + Row + Double Unders

Friday:PRVN Community Throwdown Workout #3A and 3B

9:00 AMRAP: Triplet of Toe to Bar, Thrusters, and Lateral Burpees over Barbell + 3RM Touch and Go Clean

Saturday:PRVN Community Throwdown Workout #4: 2 Part Workout

Triplet of Deadlifts + Box Jump Overs + Wall Walks, Rest 1:00 into Triplet of Deadlifts + Box Jumps Overs + Handstand Push-Ups

Sunday:Strength/Weightlifting: Bulgarian Split Squat + Push Press

4x500m Row (Aerobic Capacity Builder)

✨ PUSH-UP JANUARY CHALLENGE

Rx: 2500. // S: 1500 Knees or to elevated target

-Cumulative in the whole month

Google Doc Tracking Link:

https://docs.google.com/spreadsheets/d/1eDpxlWdPKYHbth5cTg9CV9oV9qWyw__56aC5n7163FU/edit?usp=sharing

PRVN Throwdown Leaderboard- 🔗 Link

CrossFit East River – WOD

PRVN Community Throwdown Workout Workout #3A: (AMRAP – Reps)

9:00 AMRAP:

3* Toes to Bar

6 Lateral Burpees Over the Barbell

9 Thrusters

Barbell: 95 lb/65 lb, 43 kg/30 kg

* Every round, the number of Toes to Bar increases by 3 reps. (Round 1: 3 TTB, Round 2: 6 TTB, Round 3: 9 TTB, etc.)

Immediately following #3A:

Clean (Workout #3B:
From 9:00 to 15:00 (6:00 window)

Establish a 3-Rep Max Clean)

Power or Squat Clean permitted

Reps must be Touch-and-Go (TnG) without resting the bar on the floor between reps

PRVN Community Throwdown Workout 3A: Levels] (AMRAP – Reps)

Scaled / Level 2:

9:00 AMRAP:

3* Kipping Knee Raises

6 Lateral Burpees Over the Barbell

9 Thrusters

*Increase by 3 Reps Each Round

Barbell: 75 lb/55 lb, 34 kg/25 kg

3B: As prescribed

—

Limited Equipment

9:00 AMRAP:

3* V-Ups

6 Lateral Burpees Over Dumbbells

9 Dual Dumbbell Thrusters

*Increase by 3 Reps Each Round

Dumbbells: 50/35lb, 22.5/15kg

—

Level 1:

9:00 AMRAP:

3* Kipping Knee Raises

6 Lateral Burpees Over the Barbell

9 Thrusters

*Increase by 3 Reps Each Round

Barbell: 45 lb/35 lb, 20 kg/15 kg

3B: As prescribed

—

Masters 55+:

9:00 AMRAP:

3* Kipping Knee Raises

6 Lateral Burpees Over the Barbell

9 Thrusters

*Increase by 3 Reps Each Round

Barbell: 75 lb/55 lb, 34 kg/25 kg

3B: As prescribed

—

Big Class:

As prescribed

—

Competitor / Rx+:

As prescribed

Mobility

PRVN Recovery #8

1:00 Extended Reverse Plank Bridge

1:00/1:00 Crossbody Lat Stretch

1;00/1:00 Single Leg Forward Fold

1:00/1:00 Couch Stretch

1:00 Childs Pose

Optional Accessories (Checkmark)

3-4 Sets, For Quality

10-12 Incline Dumbbell Bench Press

12-15 Goblet Cyclist Squats

Read More

Announcements

SIGN-UP FOR THE PRVN COMMUNITY THROWDOWN

Sign-Up here!

https://prvnfitness.com/pages/community-throwdown-affiliates

Competition Corner:

https://competitioncorner.net/user/login

The PRVN Community Throwdown is a virtual fitness competition spanning the first 2-weeks in January.

• Workouts 1 & 2 run from January 2nd – 6th, 2025
• Workouts 3 & 4 run from January 9th – 13th, 2025

Registration is now LIVE!

FREE PROMO CODE:

GYMOWNERFREE

Monday:Strength/Weightlifting: Snatch + Back Squat Progression

Metcon: No Metcon Today

Tuesday:Skill / Focus: Barbell Cycling ( Hang Power Cleans and Shoulder to Overhead)

Metcon: 2 Part Workout (Triplet: Run + Hang Power Clean + Burpees to Target, Run + Shoulder to Overhead + Abmat Sit-Ups)

Wednesday:Strength Superset: Deadlift + Weighted Strict Pull-Up

American Kettlebell Swings + Push-Ups + Box Jump Overs + Pull-Ups

Thursday:: Bike + Run + Row + Double Unders

Friday:PRVN Community Throwdown Workout #3A and 3B

9:00 AMRAP: Triplet of Toe to Bar, Thrusters, and Lateral Burpees over Barbell + 3RM Touch and Go Clean

Saturday:PRVN Community Throwdown Workout #4: 2 Part Workout

Triplet of Deadlifts + Box Jump Overs + Wall Walks, Rest 1:00 into Triplet of Deadlifts + Box Jumps Overs + Handstand Push-Ups

Sunday:Strength/Weightlifting: Bulgarian Split Squat + Push Press

4x500m Row (Aerobic Capacity Builder)

✨ PUSH-UP JANUARY CHALLENGE

Rx: 2500

S: 1500 Knees or to elevated target

-Cumulative in the whole month

– Can be done anytime/anywhere: Accumulate throughout the day. 50 in morning/50 in night

Google Doc Tracking Link:

https://docs.google.com/spreadsheets/d/1eDpxlWdPKYHbth5cTg9CV9oV9qWyw__56aC5n7163FU/edit?usp=sharing

CrossFit East River – WOD

“Eleven’s Fury” (8 Rounds for reps)

8 Sets, For Max Reps

3:00 AMRAP / 1:00 Rest

18/14 cal Row

200m Run

– Max Double Unders

Can sub for run:

-14/10 Cal Assault Bike

– 15 Burpees
Secondary Objective : Maintain a consistent work pace throughout each 3:00 interval, focusing on smooth transitions and efficient breathing. Stay composed under fatigue to preserve technique.

Stimulus : A high-intensity interval workout that blends cardiovascular endurance, muscular stamina, and coordination.

RPE : ~8/10

Effort should feel tough but repeatable. Athletes will be breathing heavily and feel a rising heart rate, yet should still control their pace and recover enough during the 1-minute rest to tackle the next interval.

Mobility

PRVN Yoga Flow #2

2 Rounds for Quality

:15sec Down Dog

:30sec Up Dog

15sec Down Dog

:30sec Tall Lunge (right)

:30sec Half Kneeling Hamstring Stretch (right)

:15sec Down Dog

:30sec Tall Lunge (left)

:30sec Half Kneeling Hamstring Stretch (left)

[Eleven’s Fury: Levels] (AMRAP – Rounds and Reps)

Level 2

8 Sets, For Max Double Unders

3:00 AMRAP / 1:00 Rest

12/10 Cal Row

200m Run

– Max Double Unders / Singles

Can sub for run:

-10/8 Cal Assault Bike

– 10 – 12 Burpees

—-

Competitor / Rx+:

8 Sets, For Max Double Unders

3:00 AMRAP / 1:00 Rest

16/12 Calorie Bike

200m Run

15/12 Calorie Row

– Max Double Unders

Optional Accessories (Checkmark)

4 Sets, For Quality

15 Seated Barbell Calf Raises

10/10 Banded Psoas March

Read More

Announcements

SIGN-UP FOR THE PRVN COMMUNITY THROWDOWN

Sign-Up here!

https://prvnfitness.com/pages/community-throwdown-affiliates

Competition Corner:

https://competitioncorner.net/user/login

The PRVN Community Throwdown is a virtual fitness competition spanning the first 2-weeks in January.

• Workouts 1 & 2 run from January 2nd – 6th, 2025
• Workouts 3 & 4 run from January 9th – 13th, 2025

Registration is now LIVE!

FREE PROMO CODE:

GYMOWNERFREE

Monday:Strength/Weightlifting: Snatch + Back Squat Progression

Metcon: No Metcon Today

Tuesday:Skill / Focus: Barbell Cycling ( Hang Power Cleans and Shoulder to Overhead)

Metcon: 2 Part Workout (Triplet: Run + Hang Power Clean + Burpees to Target, Run + Shoulder to Overhead + Abmat Sit-Ups)

Wednesday:Strength Superset: Deadlift + Weighted Strict Pull-Up

American Kettlebell Swings + Push-Ups + Box Jump Overs + Pull-Ups

Thursday:: Bike + Run + Row + Double Unders

Friday:PRVN Community Throwdown Workout #3A and 3B

9:00 AMRAP: Triplet of Toe to Bar, Thrusters, and Lateral Burpees over Barbell + 3RM Touch and Go Clean

Saturday:PRVN Community Throwdown Workout #4: 2 Part Workout

Triplet of Deadlifts + Box Jump Overs + Wall Walks, Rest 1:00 into Triplet of Deadlifts + Box Jumps Overs + Handstand Push-Ups

Sunday:Strength/Weightlifting: Bulgarian Split Squat + Push Press

4x500m Row (Aerobic Capacity Builder)

✨ PUSH-UP JANUARY CHALLENGE

Rx: 2500

S: 1500 Knees or to elevated target

-Cumulative in the whole month

– Can be done anytime/anywhere: Accumulate throughout the day. 50 in morning/50 in night

Google Doc Tracking Link:

https://docs.google.com/spreadsheets/d/1eDpxlWdPKYHbth5cTg9CV9oV9qWyw__56aC5n7163FU/edit?usp=sharing

CrossFit East River – WOD

Strength Superset (Weight)

Every 3:00 x 4 Sets

10-10-8-8 Deadlifts

4-6 Weighted Strict Pull-Ups
% of Deadlifts, starting @ 60%, goal of increasing to 70%

Pull-Ups: Choice on Load, Banded, body weight, loaded

“Mind Flayer” (AMRAP – Rounds and Reps)

For Total Reps

12:00 AMRAP

2-4-6-8…

American Kettlebell Swings

Push-Ups

Box Jump Overs

Pull-Ups

Kettlebell: 53/35lb, 24/16kg

Box Height: 24/20”
—

Goal: Complete the Round of 14 reps and into the round of 16 reps.. This would equate to 1 rep every 3 seconds. With these movements that would be very possible given the cyclical nature of these movements.

Primary Objective: Complete as many repetitions as possible in 12 minutes. Push for consistency in movement transitions and aim to sustain a strong, steady pace throughout.

Secondary Objective: Maintain unbroken sets in early rounds and strategically break movements in later rounds to avoid hitting failure, especially on grip-intensive exercises like pull-ups and kettlebell swings

RPE: 7-8/10: High effort as the rep count climbs, focusing on consistent pacing and movement quality.

[Mind Flayer: Levels] (AMRAP – Reps)

Level 2:

For Total Reps

12:00 AMRAP

2-4-6-8…

American Kettlebell Swings

Push-Ups

Box Jump Overs

Pull-Ups

Kettlebell: 44/26lb, 20/12kg

Box Height: 24/20”

—-

Level 1:

For Total Reps

12:00 AMRAP

2-4-6-8…

Russian Kettlebell Swings

Elevated Push-Ups

Box Step-Overs

Ring Rows

Kettlebell: 35/18lb, 16/8kg

Box Height: 24/20”

—-

Competitor / Rx+:

For Total Reps

12:00 AMRAP

2-4-6-8…

American Kettlebell Swings

Deficit Plate Push-Ups

Box Jump Overs

Chest to Bar Pull-Ups

Kettlebell: 70/53lb, 32/24kg

Box Height: 30/24’’

—

Masters 55+:

For Total Reps

12:00 AMRAP

2-4-6-8…

American Kettlebell Swings

Push-Ups

Box Jump Overs

Pull-Ups

Kettlebell: 35/18lb, 16/8kg

Box Height: 24/20”

—-

Big Class:

As prescribed

—-

Travel / Hotel Gym:

For Total Reps

12:00 AMRAP

2-4-6-8…

Alternating Hang Dumbbell Snatch

Push-Ups

Bench Jump Overs

Pull-Ups

Dumbbell: 50/35lb, 22.5/15kg

Mobility

PRVN Recovery #7

1:00/1:00 Scorpion Stretch

1:00/1:00 Couch Stretc h

1:00/1:00 Crossbody Lat Stretch

1:00/1:00 Wall Figure 4 Stretch

1:00/1:00 Single Leg Forward Fol d

Optional Accessories (Checkmark)

3 Sets, For Quality

10 Chest Support Dumbbell Batwing Row

12-15 Ring Hamstring Curls

6/6 Ring Archer Push-Ups

Read More

Announcements

SIGN-UP FOR THE PRVN COMMUNITY THROWDOWN

Sign-Up here!

https://prvnfitness.com/pages/community-throwdown-affiliates

Competition Corner:

https://competitioncorner.net/user/login

The PRVN Community Throwdown is a virtual fitness competition spanning the first 2-weeks in January.

• Workouts 1 & 2 run from January 2nd – 6th, 2025
• Workouts 3 & 4 run from January 9th – 13th, 2025

Registration is now LIVE!

FREE PROMO CODE:

GYMOWNERFREE

Monday:Strength/Weightlifting: Snatch + Back Squat Progression

Metcon: No Metcon Today

Tuesday:Skill / Focus: Barbell Cycling ( Hang Power Cleans and Shoulder to Overhead)

Metcon: 2 Part Workout (Triplet: Run + Hang Power Clean + Burpees to Target, Run + Shoulder to Overhead + Abmat Sit-Ups)

Wednesday:Strength Superset: Deadlift + Weighted Strict Pull-Up

American Kettlebell Swings + Push-Ups + Box Jump Overs + Pull-Ups

Thursday:: Bike + Run + Row + Double Unders

Friday:PRVN Community Throwdown Workout #3A and 3B

9:00 AMRAP: Triplet of Toe to Bar, Thrusters, and Lateral Burpees over Barbell + 3RM Touch and Go Clean

Saturday:PRVN Community Throwdown Workout #4: 2 Part Workout

Triplet of Deadlifts + Box Jump Overs + Wall Walks, Rest 1:00 into Triplet of Deadlifts + Box Jumps Overs + Handstand Push-Ups

Sunday:Strength/Weightlifting: Bulgarian Split Squat + Push Press

4x500m Row (Aerobic Capacity Builder)

✨ PUSH-UP JANUARY CHALLENGE

Rx: 2500

S: 1500 Knees or to elevated target

-Cumulative in the whole month

– Can be done anytime/anywhere: Accumulate throughout the day. 50 in morning/50 in night

Google Doc Tracking Link:

https://docs.google.com/spreadsheets/d/1eDpxlWdPKYHbth5cTg9CV9oV9qWyw__56aC5n7163FU/edit?usp=sharing

CrossFit East River – WOD

“Demodog Duo” (2 Rounds for time)

Part A)

0:00- 15:00

3 Rounds

400m Run

12 Hang Power Cleans

12 Burpees to Target

Part B)

15:00-30:00

3 Rounds for Time

400m Run

12 Shoulder to Overhead

24 Abmat Sit-Ups

Barbell Load: 135/95lb, 61/43kg

Score = Sum Total Time of Part A and Part B
—

Goal Time Domain: Part A and Part B: Each 9:00-13:00 minutes

Combined, most athletes should finish each part well within the 15-minute window, leaving some transition/rest time before starting the next part.

Time Cap: Each part has a 15-minute cap. At 15:00, Part A ends (regardless of completion). Athletes must start Part B immediately at 15:00 and have until 30:00 to complete it.

Primary Objective: Sustain a strong, consistent pace over both intervals. Focus on efficient barbell cycling (limited rest between reps) and controlled but continuous movement on the run and bodyweight movements.

Stimulus: Moderate intensity with slightly higher volume on the runs and bodyweight movements. Athletes should feel aerobic fatigue from running combined with muscular demand from the barbell and high-rep bodyweight exercises.

RPE 7–8 : You should feel consistently challenged but still able to move swiftly with short rest periods. The final round of each part may push closer to RPE 8+.

[Levels: Demodog Duo] (2 Rounds for time)

Level 2:

Barbell: 115/75lb, 52/34kg

—-

Level 1:

Part A)

0:00- 15:00

3 Rounds

200m Run

12 Hang Power Cleans

9 Burpees to Target

Part B)

15:00-30:00

3 Rounds for Time

200m Run

12 Shoulder to Overhead

18 Abmat Sit-Ups

Barbell Load: 75/55lb, 32/34kg

Score = Sum Total Time of Intervals

—-

Competitor / Rx+:

Part A)

0:00- 15:00

3 Rounds

400m Run

12 Hang Power Cleans

12 Burpees to Target

Part B)

15:00-30:00

3 Rounds for Time

400m Run

12 Shoulder to Overhead

24 GHD Sit-Ups

Barbell Load: 155/105lb, 70/48kg

—

Masters 55+:

Part A)

0:00- 15:00

3 Rounds

400m Run

12 Hang Power Cleans

9 Burpees to Target

Part B)

15:00-30:00

3 Rounds for Time

400m Run

12 Shoulder to Overhead

18 Abmat Sit-Ups

Barbell Load: 95/65lb, 43/30kg

Score = Sum Total Time of Intervals

—-

Big Class:

As prescribed

—-

Travel / Hotel Gym:

Part A)

0:00- 15:00

3 Rounds

400m Run

12 Dual Dumbbell Hang Power Cleans

12 Burpees to Target

Part B)

15:00-30:00

3 Rounds for Time

400m Run

12 Dual Dumbbell Shoulder to Overhead

24 Sit-Ups

Dumbbell Load: 50/35lb, 22.5/15kg

Mobility

PRVN Recovery #4

:30sec/:30sec KB Calf Smash

1:00/1:00 Half Kneeling Hamstring Str etch

1:00/1:00 Tall Dragon Stretch

1:00 Standing Forward Fold

1:00 Updog Pose

Optional Accessories (Checkmark)

4 Sets, For Quality

20 Russian Twists (Over and Back = 1)

– Max Hollow Hold

Rest 30 seconds

6 Inchworm to Hollow Hold (5sec @ Extended Plank)

– Max Weighted Plank @ 45/25lb, 20/10kg

Rest 60 seconds b/t sets

Read More

Announcements

SIGN-UP FOR THE PRVN COMMUNITY THROWDOWN

Sign-Up here!

https://prvnfitness.com/pages/community-throwdown-affiliates

Competition Corner:

https://competitioncorner.net/user/login

The PRVN Community Throwdown is a virtual fitness competition spanning the first 2-weeks in January.

• Workouts 1 & 2 run from January 2nd – 6th, 2025
• Workouts 3 & 4 run from January 9th – 13th, 2025

Registration is now LIVE!

FREE PROMO CODE:

GYMOWNERFREE

Monday:Strength/Weightlifting: Snatch + Back Squat Progression

Metcon: No Metcon Today

Tuesday:Skill / Focus: Barbell Cycling ( Hang Power Cleans and Shoulder to Overhead)

Metcon: 2 Part Workout (Triplet: Run + Hang Power Clean + Burpees to Target, Run + Shoulder to Overhead + Abmat Sit-Ups)

Wednesday:Strength Superset: Deadlift + Weighted Strict Pull-Up

American Kettlebell Swings + Push-Ups + Box Jump Overs + Pull-Ups

Thursday:: Bike + Run + Row + Double Unders

Friday:PRVN Community Throwdown Workout #3A and 3B

9:00 AMRAP: Triplet of Toe to Bar, Thrusters, and Lateral Burpees over Barbell + 3RM Touch and Go Clean

Saturday:PRVN Community Throwdown Workout #4: 2 Part Workout

Triplet of Deadlifts + Box Jump Overs + Wall Walks, Rest 1:00 into Triplet of Deadlifts + Box Jumps Overs + Handstand Push-Ups

Sunday:Strength/Weightlifting: Bulgarian Split Squat + Push Press

4x500m Row (Aerobic Capacity Builder)

✨ PUSH-UP JANUARY CHALLENGE

Rx: 2500

S: 1500 Knees or to elevated target

-Cumulative in the whole month

– Can be done anytime/anywhere: Accumulate throughout the day. 50 in morning/50 in night

Google Doc Tracking Link:

https://docs.google.com/spreadsheets/d/1eDpxlWdPKYHbth5cTg9CV9oV9qWyw__56aC5n7163FU/edit?usp=sharing

CrossFit East River – WOD

Snatch (Power Snatch + Squat Snatch

Every 2:30 x 5 Sets
1+1
Rest 10-15 seconds
1+1
Rest 10-15 seconds
1+1)

Starting @ 70% of Power Snatch and increasing each set

The complex is meant to be touch and go! We will do 1 Power Snatch, followed by a Touch and Go

Back Squat (Every 2:30 x 5 Sets
5 Back Squats

Set1: @ 75%
Set 2: @ 75%
Set 3: @ 80%
Set 4: @ 80%
Set 5: @ 85%
)

Goal To build strength, improve positional stability, and develop confidence under heavy loads while maintaining proper form and control.

Stimulus A moderate-to-heavy loading scheme that progressively increases intensity over 5 sets. The focus is on smooth, controlled reps with consistent tempo and depth. Expect a strong demand on the legs and core, with an elevated heart rate by the later sets due to accumulated fatigue.

Primary Objective: Develop lower body strength by targeting the quadriceps, glutes, hamstrings, and spinal stabilizers. Build consistency and confidence with sub-maximal loading to prepare for heavier lifts in future training cycles.

RPE (Rate of Perceived Exertion)

Sets 1 & 2 (75%): RPE 6-7 – Challenging but manageable; focus on solid form.

Sets 3 & 4 (80%): RPE 7-8 – Moderate effort; maintain control and speed out of the hole.

Set 5 (85%): RPE 8-9 – Heavy; approach with focus, ensuring proper bracing and execution.

Mobility

PRVN Recovery #5

1:00 Elevated Prayer Stretch

1:00/1:00 Elevated Pigeon Stretch

1:00 Seated Chest Stretch

1:00/1:00 Crossbody Lat Stretch

Optional Accessories (Checkmark)

5 Sets, For Quality

5/5 Single Arm Contralateral Box Step-Ups

100/100ft (30/30m) Suitcase Carry

8 Bodyweight Sissy Squat

Read More

CrossFit East River – WOD

Warm-Up

2:00-3:00 Cardio Choice

—

2 Sets, For Quality

10 Alternating Box Step-Ups

10/10 Banded Terminal Knee Extensions

6 /6 Half Kneeling Kettlebell Windmi ll

10 Ring V-Out s

Bench Press (Every 2:30 x 4 Sets
12 @ 60%
10 @ 65%
8 Reps @ 70%
6 Reps @ 75%)

“Bondsmith” (5 Rounds for time)

Every 3:00 x 5 Sets

15/10 Deficit Plate Push-Ups

10 Dual Dumbbell Box Step-Ups

100ft (30m) Sled Push

Box Height: 24/20”

Dumbbells: 50/35lb, 22.5/15kg

Plates For Deficit: 2x45lb/20kg

Sled: Moderate Heavy Load

Subs for Sled Push:

Box Sled Push

30 second Weighted Wall Sit
–

Primary Objective:

Maintain consistent work output across all five sets, completing the reps and distance within the allotted time without deterioration in form.

Secondary Objective:

Focus on efficient transitions between movements and smooth, controlled reps on the step-ups. Aim to keep push-ups unbroken or in minimal sets, and find a steady, powerful drive on the sled push.

RPE: ~8/10

Athletes should be working at a high, but manageable intensity. Breathing will be heavy, and muscles—particularly the chest, shoulders, and legs—will fatigue by the later sets, yet the workout should remain just short of maximum effort.

[Bondsmith: Levels] (5 Rounds for time)

Level 2:

Every 3:00 x 5 Sets

15/10 Push-Ups

10 Dual Dumbbell Box Step-Ups

100ft (30m) Sled Push

Box Height: 24/20”

Dumbbells: 35/25lb, 15/12kg

Sled: Moderate Heavy Load

—

Level 1:

Every 3:00 x 5 Sets

12/8 Elevated Push-Ups

10 Dual Dumbbell Box Step-Ups

100ft (30m) Sled Push

Box Height: 24/20”

Dumbbells: 25/15lb, 12/7kg

Sled: Moderate Heavy Load

—

Competitor / Rx+:

Day Off

—

Masters 55+:

Same as Level 2

—

Big Class:

Look at subs for Sled Push

—

Travel / Hotel Gym:

Every 3:00 x 5 Sets

15/10 Dumbbell Deficit Push-Ups

10 Dual Dumbbell Bench Step-Ups

30 second Weighted Wall Sit

Box Height: 24/20”

Dumbbells: 50/35lb, 22.5/15kg

Sled: Moderate Heavy Load

Subs for Sled Push:

Box Sled Push

Mobility

PRVN Recovery #2

1:00 Childs Pose

1:00/1:00 Low Dragon Stretch

1:00/1: 00 Scorpion Stre tch

:30/: 30 Thread the Needle Stre tch

5/5 Side Lying Thoracic Rotations

Optional Accessories (Checkmark)

For Quality

3-4 Sets:

8-10 Glute Bridge Dumbbell Pull-Overs

12-15 Banded Tricep Extensions

-Max Ring Support Hold

Read More

Announcements

Monday:
Strength/Weightlifting: Back Squat progression
Metcon: An Open-style triplet combining Burpee Pull-Ups, Front Squats, and Double Unders

Tuesday:
Strength/Weightlifting: Touch-and-Go Power Cleans
Metcon: Two 6:00 AMRAP intervals followed by a max calorie erg finisher. A straightforward, high-effort day.

Wednesday: Closed for New Years

Thursday:
Metcon: A 40:00 “EMOM-ish” session (Every 2:00 x 20 intervals). This should feel more like active recovery and muscular stamina development, keeping athletes moving at a steady, moderate pace.

Friday:
A couplet of Double Unders and Single Arm Devil’s Press.

Saturday:
A chipper featuring Wall Balls, Rowing, Pull-Ups, Snatches, and Bar Muscle-Ups.

Sunday:
Strength/Weightlifting: Volume Bench Press
Metcon: Strength and accessory-focused conditioning to round out the week.
Accessory Work: Lats and Triceps

✨ PUSH-UP JANUARY CHALLENGE

Rx: 2500

S: 1500 Knees or to elevated target

-Cumulative in the whole month

– Can be done anytime/anywhere: Accumulate throughout the day. 50 in morning/50 in night

Google Doc Tracking Link:

https://docs.google.com/spreadsheets/d/1eDpxlWdPKYHbth5cTg9CV9oV9qWyw__56aC5n7163FU/edit?usp=sharing

SIGN-UP FOR THE PRVN COMMUNITY THROWDOWN

Sign-Up here!

https://prvnfitness.com/pages/community-throwdown-affiliates

Competition Corner:

https://competitioncorner.net/user/login

The PRVN Community Throwdown is a virtual fitness competition spanning the first 2-weeks in January.

• Workouts 1 & 2 run from January 2nd – 6th, 2025
• Workouts 3 & 4 run from January 9th – 13th, 2025

Registration is now LIVE!

FREE PROMO CODE:

GYMOWNERFREE

CrossFit East River – WOD

PRVN Community Throwdown Workout #2:  (Time)

For Time

60 Wall Balls

50/40 Calorie Row

40 Pull-ups

30/24 Calorie Row

20 Power Snatch

10 Bar Muscle-ups

Wall Ball: 20/14lb, 10/9ft Target

Barbell: @ 115/75lb, 52/34kg

**Note: There will be a tie break time after the final Snatches
—

Time Domain: 11:00-15:00

Competition Time Cap: 16:00

Class Time Cap: 22:00

Stimulus: Chipper Conditioning / Pacing

RPE: ~9/10

The effort will be high from start to finish. Athletes should expect breathing to be elevated, with muscles—especially shoulders, grip, and legs—becoming increasingly taxed as they progress.

Primary Objective:

Complete each segment with minimal breaks. Athletes should aim for larger sets on wall balls and strategically break pull-ups and bar muscle-ups before reaching failure. The rowing segments are opportunities to move steadily while recovering breathing.

Secondary Objective:

Move efficiently between exercises with minimal transition time. Setting a steady pace from the start will pay off in the later, more challenging phases (power snatches and bar muscle-ups).

[PRVN Community Throwdown Workout #2: Levels] (Time)

Scaled / Level 2:

50 Wall Balls

40/32 Calorie Row

30 Jumping Pull-Ups

20/16 Calorie Row

15 Power Snatches

10 Chin Over Bar Pull-Ups

Barbell: (95/65lb, 43/30kg)

Wall Ball: (14/10lb, 6/4kg, 10/9ft)

—

Limited Equipment

For Time:

60 Dumbbell Front Squats

16 Shuttle Runs

40 Dual Dumbbell Power Cleans

12 Shuttle Runs

20 Dual Dumbbell Front Rack Lunges

8 Shuttle Runs

Dumbbells: 50/35lb, 22.5/15kg

—

Level 1:

For Time

50 Wall Balls

40/32 Calorie Row

30 Ring Rows

20/16 Calorie Row

15 Hang Power Snatches

10 Jumping Pull-Ups

Barbell: (75/55lb, 34/25kg)

Wall Ball: (14/10lb, 6/4kg, 10/9ft)

—

Masters 55+:

50 Wall Balls

40/32 Calorie Row

30 Jumping Pull-Ups

20/16 Calorie Row

15 Power Snatches

10 Chin Over Bar Pull-Ups

Barbell: (95/65lb, 43/30kg)

Wall Ball: (14/10lb, 6/4kg, 10/9ft)

—

Big Class:

60 Wall Balls

500m Run

40 Pull-ups

30/24 Calorie Row

20 Power Snatches

10 Bar Muscle-ups

Wall Ball: 20/14lb, 10/9ft Target

Barbell: @ 115/75lb

**Note: There will be a tie break time after the final Snatches

—

Competitor / Rx+:

As prescribed

Mobility

PRVN Recovery #9

1:00 Barbell Adductor Stretch

1:00/1:00 Couch Stretch

1:00 Extended Reverse Plank Bridge

1:00/1:00 Crossbody Lat Stretch

1;00/1:00 Single Leg Forward Fold

Optional Accessories (Checkmark)

Part A)

For Quality

3 Sets

10 Bent Over Barbell Row

15 Weighted Hip Extensions

Part B)

“The Alternate Bicep 21s”

For Quality

3 Sets

7 Reverse Curls

7 Hammer Curls

7 Bicep Curls

Read More

Announcements

Monday:
Strength/Weightlifting: Back Squat progression
Metcon: An Open-style triplet combining Burpee Pull-Ups, Front Squats, and Double Unders

Tuesday:
Strength/Weightlifting: Touch-and-Go Power Cleans
Metcon: Two 6:00 AMRAP intervals followed by a max calorie erg finisher. A straightforward, high-effort day.

Wednesday: Closed for New Years

Thursday:
Metcon: A 40:00 “EMOM-ish” session (Every 2:00 x 20 intervals). This should feel more like active recovery and muscular stamina development, keeping athletes moving at a steady, moderate pace.

Friday:
A couplet of Double Unders and Single Arm Devil’s Press.

Saturday:
A chipper featuring Wall Balls, Rowing, Pull-Ups, Snatches, and Bar Muscle-Ups.

Sunday:
Strength/Weightlifting: Volume Bench Press
Metcon: Strength and accessory-focused conditioning to round out the week.
Accessory Work: Lats and Triceps

✨ PUSH-UP JANUARY CHALLENGE

Rx: 2500

S: 1500 Knees or to elevated target

-Cumulative in the whole month

– Can be done anytime/anywhere: Accumulate throughout the day. 50 in morning/50 in night

Google Doc Tracking Link:

https://docs.google.com/spreadsheets/d/1eDpxlWdPKYHbth5cTg9CV9oV9qWyw__56aC5n7163FU/edit?usp=sharing

SIGN-UP FOR THE PRVN COMMUNITY THROWDOWN

Sign-Up here!

https://prvnfitness.com/pages/community-throwdown-affiliates

Competition Corner:

https://competitioncorner.net/user/login

The PRVN Community Throwdown is a virtual fitness competition spanning the first 2-weeks in January.

• Workouts 1 & 2 run from January 2nd – 6th, 2025
• Workouts 3 & 4 run from January 9th – 13th, 2025

Registration is now LIVE!

FREE PROMO CODE:

GYMOWNERFREE

CrossFit East River – WOD

PRVN Community Throwdown Workout #1: (Time)

For time:

10 Rounds of:

32 Double-Unders

8 Alternating Single-Arm Devil’s Press

Dumbbell: (50/35 lb or 22.5/15 kg)
—

Time Domain: 8:00-13:00

Time Cap: 15:00

Score = Time

Stimulus:

A moderate-duration conditioning piece that tests coordination, shoulder endurance, and work capacity. The high-rep double-unders demand efficient rope management, while the single-arm devil’s presses challenge stability, core strength, and full-body power.

RPE: ~8/10 – Athletes should be working hard, pushing the pace, but still maintaining quality reps. Breathing should be heavy, but not completely maxed out.

Primary Objective: Maintain consistent sets of double-unders to minimize time spent on rest or missed reps.

Secondary Objective: Keep a smooth, steady cadence on devil’s presses—transitioning quickly between arms without pausing or losing core tension.

[PRVN Community Throwdown Workout #1: Levels] (Time)

Scaled / Level 2:

10 Rounds of:

32 Single-Unders

8 Alternating Single-Arm Devil’s Press

Dumbbell: (35/25lb, 15/12kg)

—

Limited Equipment

As prescribed

—

Level 1:

10 Rounds of:

32 Single-Unders

8 Alternating Single-Arm Devil’s Press

Dumbbell: 25/15lb, 12/7kg

—

Masters 55+:

10 Rounds of:

32 Single-Unders

8 Alternating Single-Arm Devil’s Press

Dumbbell: (35/25lb, 15/12kg)

—

Big Class:

As prescribed

—

Competitor / Rx+:

As prescribed

Optional Finisher For the Day: Depending on Whether you needed to run multiple heats (Checkmark)

Every 2:30 x 4 Sets

5 Strict Ring Dips*

10 Barbell Z-Press , light

15 second Weighted Hollow Hold

If you can add load to the Ring Dips, please do so.

Mobility

PRVN Recovery #7

1:00/1:00 Scorpion Stretch

1:00/1:00 Couch Stretc h

1:00/1:00 Crossbody Lat Stretch

1:00/1:00 Wall Figure 4 Stretch

1:00/1:00 Single Leg Forward Fol d

Read More

Announcements

✨Modified “New Year’s WeeK” Schedule

**CLOSED New Years Day**

30th: 6a canceled – 7,8,9a

31st: Regular am 6,7,8 // 7pm Canceled

1st – CLOSED New Year’s for Class

Monday:
Strength/Weightlifting: Back Squat progression
Metcon: An Open-style triplet combining Burpee Pull-Ups, Front Squats, and Double Unders

Tuesday:
Strength/Weightlifting: Touch-and-Go Power Cleans
Metcon: Two 6:00 AMRAP intervals followed by a max calorie erg finisher. A straightforward, high-effort day.

Wednesday: Closed for New Years

Thursday:
Metcon: A 40:00 “EMOM-ish” session (Every 2:00 x 20 intervals). This should feel more like active recovery and muscular stamina development, keeping athletes moving at a steady, moderate pace.

Friday:
A couplet of Double Unders and Single Arm Devil’s Press.

Saturday:
A chipper featuring Wall Balls, Rowing, Pull-Ups, Snatches, and Bar Muscle-Ups.

Sunday:
Strength/Weightlifting: Volume Bench Press
Metcon: Strength and accessory-focused conditioning to round out the week.
Accessory Work: Lats and Triceps

SIGN-UP FOR THE PRVN COMMUNITY THROWDOWN

The PRVN Community Throwdown is a virtual fitness competition spanning the first 2-weeks in January.

• Workouts 1 & 2 run from January 2nd – 6th, 2025 (THIS WEEK!)
• Workouts 3 & 4 run from January 9th – 13th, 2025

Registration is now LIVE!

FREE PROMO CODE:

GYMOWNERFREE

Sign-Up here!

https://prvnfitness.com/pages/community-throwdown-affiliates

✨ PUSH-UP JANUARY CHALLENGE

Rx: 2500

S: 1500 Knees or to elevated target

-Cumulative in the whole month

– Can be done anytime/anywhere: Accumulate throughout the day. 50 in morning/50 in night

Google Doc Tracking Link:

https://docs.google.com/spreadsheets/d/1eDpxlWdPKYHbth5cTg9CV9oV9qWyw__56aC5n7163FU/edit?usp=sharing

CrossFit East River – WOD

“Dustbringer” (AMRAP – Rounds)

Every 2:00 x 20 Sets (5 @ Each Station)

Station 1: 10 Ring Rows + 200m Run + 10 Air Squats

Station 2: 16/12 Calorie Echo Bike + 16 Renegade Rows

Station 3: 16/13 Calorie Row + 100ft (30m) Farmers Carry

Station 4: 1:00 Accumulated Plank Hold

Dumbbells: 50/35lb, 22.5/15kg

Kettlebells: 70/53lb, 32/24kg
Primary Objective:

Complete each station’s prescribed work within the 2:00 window for all 20 sets. Maintain steady output without falling behind the clock.

Secondary Objective:

Focus on quality of movement—strict ring rows, full-depth air squats, controlled renegade rows, stable farmer’s carries, and proper plank positioning.

Stimulus:

A long-duration, moderate-intensity conditioning piece blending bodyweight movements, simple gymnastics, and cyclical elements. This workout tests steady-state endurance, grip strength, midline stability, and overall work capacity.

RPE: ~7/10

The effort should be sustainable. Athletes will feel challenged but not at their limit—breathing will be elevated, and muscles will fatigue gradually, but they should remain in control throughout.

[Dustbringer: Levels] (AMRAP – Rounds)

Level 2

Every 2:00 x 20 Sets (5 @ Each Station)

Station 1: 8 Ring Rows + 200m Run + 8 Air Squats

Station 2: 14/11 Calorie Echo Bike + 14 Renegade Rows

Station 3: 14/11 Calorie Row + 100ft (30m) Farmers Carry

Station 4: 1:00 Plank Hold

Dumbbells: 50/35lb, 22.5/15kg

Kettlebells: 70/53lb, 32/24kg

—-

Level 1:

Every 2:00 x 20 Sets (5 @ Each Station)

Station 1: 8 Ring Rows + 150m Run + 8 Air Squats

Station 2: 12/9 Calorie Echo Bike + 12 Renegade Rows

Station 3: 12/9 Calorie Row + 100ft (30m) Farmers Carry

Station 4: 1:00 Plank Hold

Dumbbells: 35/25lb, 15/12kg

Kettlebells: 53/35lb, 24/16kg

—-

Competitor / Rx+:

As prescribed

—

Masters 55+:

Same as Level 2

—-

Big Class:

As prescribed , start on 1:00 Delays within stations to allow for multiple groups to manage machines

—-

Travel / Hotel Gym:

40:00 minute EMOM

Minute 1: Cardio Choice

Minute 2: 20 Renegade Rows

Minute 3: Cardio Choice

Minute 4: 10 Air Squats + Plank Hold in Remaining Time

Dumbbells: 50/35lb, 22.5/15kg

Mobility

PRVN Yoga Flow #2

2 Rounds for Quality

:15sec Down Dog

:30sec Up Dog

15sec Down Dog

:30sec Tall Lunge (right)

:30sec Half Kneeling Hamstring Stretch (right)

:15sec Down Dog

:30sec Tall Lunge (left)

:30sec Half Kneeling Hamstring Stretch (left)

Recovery Protocol (Checkmark)

(If you have available)

10 minute Cold Plunge

20 minute Sauna

30 minute Stretch

Read More