01/29/16: FS and Lurong WOD 2
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FINAL CFR Open Friday Night Lights: TONIGHT at 6:30pm!! WOD 8 will be announced and performed (anyone who cannot attend will have until the following Sunday to complete the WOD!)
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Nobody Puts Baby in CFR's Corner Partner Throwdown! Deadline to Sign Up is Feb. 5th! On Saturday, February 13th we are going to have a friendly little partner competition (open to past, present and future CFR members...)! We will start at 9am, there will be 3 Partner WODs, and there will be scaling options so EVERYONE can get involved. Partners do not have to be actual "couples," and can be male/male, male/female, female/female...whatever! This is just a fun way of saying "I love you" or "You're my BFF" and "let's bust our asses with some fun WODs" before Valentine's Day! The cost is $20/person and that includes a cool t-shirt (picture coming soon!). Bring food and drinks and we can all stick around for a bit afterwards and enjoy each other's sweaty company! Sign up at the gym with you and your partner, team name and shirt sizes!
CFR's (Way After The) Holiday Party: Saturday, February 13th at 6pm at Bentley's in East Longmeadow. All are welcome! We will provide appetizers and things to munch on, you pay for your drinks, and bring a $20 Yankee Swap gift (if you're interested...certainly not required!). We're trying to get a head count, so if you and your significant other are coming, shoot us a quick email to let us know: cfrevelation@gmail.com; thanks and hope to see you all there!
2016 CrossFit Open: The CrossFit Games Open is the world's premier test of fitness. Since 2011, the five-week five-workout online competition has accurately ranked the fitness of thousands of competitors. Held in CrossFit affiliates and garage gyms, the Open is designed to be accessible to all athletes while rigorous enough to challenge the world's fittest. Fourteen-year-old high school freshmen compete in the Open, as well as their 77-year-old grandparents and everyone in between. Sign up for $20, do the workouts, enter your scores, and you will be ranked in relation to your peers in your age division, competition region, state and country. Workouts are released online each Thursday and athletes have until the following Monday to submit their scores. It all starts February 25, 2016.
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WOD:
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Bootcamp:
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A.) 4X: Suicide Sprint + 20 M Sled Push (95/45#)
B.) Lurong Challenge WOD 2:
10 Power Cleans (65/45#)
20 Wallballs (20/14#)
30 Dubs or 60 Singles
Post results to comments!
Optional: EWOD/CoreWOD
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Classic CrossFit:
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A.) Front Squat: 3x3 w/ 80%, 5 Seconds in Bottom, 12 Seconds in Top, 1 Set Every 4 Minutes
B.) Lurong Challenge WOD 2:
10 Power Cleans (135/95#)
20 Wallballs (20/14#)
30 Dubs
Post results to comments!
Optional: EWOD/CoreWOD
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Heavy CrossFit:
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A.) Front Squat: 3x3 w/ 80%, 5 Seconds in Bottom, 12 Seconds in Top, 1 Set Every 4 Minutes
B.) Lurong Challenge WOD 2:
10 Power Cleans (135/95#)
20 Wallballs (20/14#)
30 Dubs
Post results to comments!
Optional: EWOD/CoreWOD
