01/08/16: CFR Open WOD 2: Jackie! Then an EMOM...
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Friday Night Lights Starts TONIGHT! 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: You cannot out train a bad diet. Abs are built in the kitchen. Today’s wod: three rounds for time of: Put down the cookies. What do we do with statements like these? Are they just for nutritional nut cases? Those crazy people who weigh and measure their food? No, they are the mantra of the disciplined group of people who are the envy of the rest of the world who does not yet feel comfortable enough to take their shirt off in the swimming pool. They are the anthem of people who have taken their doctors advice and lost the twenty pounds that was putting them at risk for diabetes and heart disease. They are the song of the post middle age group of folks who can rise form a chair (or toilet) unassisted, and move well becauseof a balance of nutrition and functional training. Start 2016 on a positive note! We are going to gather as a community and support each other in nutrition and training by doing the Lurong Living Resolution challenge. It is a five week challenge hosted on their website that will give us tools for change in our nutritional habits, and prepare us for open season at the same time. Follow the link to register, and encourage your friends and family to join you!
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.) Modified "Jackie:
Row 1000 M
50 Wallballs (20/14#)
30 Ring Rows or Pull Ups
12 MINUTE TIME CAP!
B.) EMOM 21:
Minute 1: 40 Doubles/80 Singles
Minute 2: 10 Burpees
Minute 3: 10 Calorie Row
Repeat Pattern for 21 Minutes...
Post time to Comments!
Optional: EWOD/CoreWOD
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Classic CrossFit:
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A.) CFR Open WOD 2: "Jackie":
Row 1000 M
50 Thrusters (45/35#)
30 Pull Ups
12 MINUTE TIME CAP!
B.) EMOM 21:
Minute 1: 40 Doubles
Minute 2: 10 Burpees
Minute 3: 10 Calorie Row
Repeat Pattern for 21 Minutes...
Post time to comments!
Optional: EWOD/CoreWOD
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Heavy CrossFit:
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A.) CFR Open WOD 2: "Jackie":
Row 1000 M
50 Thrusters (45/35#)
30 Pull Ups
12 MINUTE TIME CAP!
B.) EMOM 21:
Minute 1: 40 Doubles
Minute 2: 10 Burpees
Minute 3: 10 Calorie Row
Repeat Pattern for 21 Minutes...
Post time to comments!
Optional: EWOD/CoreWOD
