01/06/16: Push Ups, Lunges, Back Squats
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CFR will be running Friday Night Lights during the CFR Open (and possibly the CrossFit Open, as well!) Starting this Friday at 6:30pm you can get the chance to throw down and hang out with athletes from our community that might not be in your "usual" class time! The WOD will be the second Open WOD programmed for each week (this week is "Jackie"). Everyone participating will be entered into a raffle for some cool prizes! For other details and to sign up, check out the whiteboard at the gym!
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Lurong Living Resolution Challenge: We are doing the 2016 Lurong Living Resolution Challenge! If you are looking to make some serious improvements to your diet and fitness and achieve your New Year's resolutions, this is your answer. We will be forming a team to work together! Everything is tracked on the Challenge site and you earn points for everything. You get to compete in WODs like the Opens, and see exactly how much you improve your body composition and performance. There are 3 diet and WOD skill levels, so nobody has an excuse to sit this one out! It comes with a 5-week meal plan, recipe book, and tons of online support. You can compete for the team and as an individual at the same time, so there is something for everyone.
Nobody Puts Baby in CFR's Corner Partner Throwdown! 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!
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WOD:
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Bootcamp:
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A.) Odd/Even 10:
Even: 5 Strict Ring Rows
Odd: 30 Second Plank
B.) 2X:
10 Push Ups
20 Walking Lunges w/ Sandbag
30 Back Squats w/ Sandbag
Post time to Comments!
Optional: EWOD/CoreWOD
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Classic CrossFit:
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A.) Odd/Even 10:
Even: 5 Strict Pull Ups
Odd: 30 Second Static Hold on Rings at Full Extension
B.) 2X:
10 Push Press (135/95#)
20 Walking Lunges (135/95#)
30 Back Squats (135/95#)
Post time to comments!
Optional: EWOD/CoreWOD
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Heavy CrossFit:
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A.) Odd/Even 10:
Even: 5 Strict Weighted Pull Ups
Odd: 30 Second Static Hold on Rings at Full Extension
B.) 2X:
10 Push Press (155/105#)
20 Walking Lunges (155/105#)
30 Back Squats (155/105#)
Post time to comments!
Optional: EWOD/CoreWOD
