12/20/16: Back Squats, Wallballs and Rowing

HOLIDAY SCHEDULE:

Saturday 12/24/16:  9:00am Class ONLY

Sunday 12/25/16:  CLOSED

Monday 12/26/16:  10:00am Class, Open Gym Until 12:00pm

Saturday 12/31/16:  9:00am Class ONLY

Sunday 01/01/16:  CLOSED

Monday 01/02/16:  10:00am Class, Open Gym Until 12:00pm

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UPCOMING EVENTS!

Monday, January 9th: Starting the first week of January, the CFR open will run for 4 weeks. Each week will have 2 workouts that will be submitted and used for scoring. This event is designed for EVERYONE and is good practice for the CrossFit Games Open that starts in February! (The workouts will be used as the class WOD, so you will be doing them either way.)  Cost will be $30 and that covers a t-shirt and scoring. Each week we will announce the top three for each WOD and the overall leaderboard.  Last year's Open was a blast, so let's have another great year!  Sign up on the whiteboard!

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WOD:

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Boot Camp:

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A.)  40/30/20/10:  

Bulgarian Split Squat w/ No Weight

Goblet Squat

B.)  For Time:

30 Wallballs (20/14#)

2000M Row

30 Wallballs (20/14#)

Post results to SugarWOD!

Optional: EWOD/CoreWOD

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Classic CrossFit:

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A.)  Back Squat: Find 3RM, then 95% x 3, 90% x 3, Every 3 Minutes

B.)  For Time:

30 Wallballs (30/20#)

2000M Row

30 Wallballs (30/20#)

Post results to SugarWOD!

Optional: EWOD/CoreWOD

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Heavy CrossFit:

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A.)  Back Squat: Find 3RM, then 95% x 3, 90% x 3, Every 3 Minutes

B.)  For Time:

15 Front Squats (115/75#)

2000M Row

15 Front Squats (115/75#)

Post results to SugarWOD!

Optional: EWOD/CoreWOD