01/27/17: FS, Thrusters and MUs

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ANNOUNCEMENTS/UPCOMING EVENTS!

EWODS:  Beginning in February, Endurance Classes/EWODs will run on Monday/Wednesday nights at 6:30pm, and Saturdays at 10am.  (No more Open Gym Wednesdays at 6:30...now you've got an EWOD!)  During an Endurance class, you will be coached through a warm-up, necessary skill work and drills, an Endurance-based WOD (think rowing and running!), and a cool-down/stretch/mobility work.  Scott M. is our EWOD Coach and he does such a great job...we encourage everyone to try to make at least 1 a week!

Saturday, February 18:  CFR's "You Compete Me" Couples Throwdown!  Last year was our first in-house couples throw down (Nobody Puts Baby in CFR's Corner) and it was such a super fun success that we're doing it again!  On Saturday, February 18th 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 the WODs will be appropriate for EVERYONE, so all are encouraged to sign up! 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"! The cost is free, OR if you want a t-shirt it's $20/person (picture coming soon!).  Sign up at the gym with you and your partner, team name (and shirt sizes, if you want one)! 

2017 CrossFit Open:  Feb. 23-March 27:  Where grassroots meets greatness: Compete with hundreds of thousands of athletes in five workouts over five weeks. Do it for fun, your affiliate family, fitness or to reach regionals and fight for a chance to make it to the CrossFit Games.  Sign up for $20, do the workouts, enter your scores and you will be ranked in relation to the 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.  (NOTE:  CFR programs the Open workouts for Saturday's and that is when the majority of the community does them together, though there will be opportunities to complete the workouts other days as necessary.)  

Paleo/Zone Nutrition Challenge:  We will be running a Nutrition Challenge to coincide with the CrossFit Open season...more details TBA!

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WOD:

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Boot Camp:

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A.)  400M Walking Lunges

B.)  15-12-9 Reps for Time:

Thrusters (45/35/15#)

Muscle-up Progressions

WORKOUT NOTES:  Continuation of Squat Program from Monday. Today the FS will make you focus on core strength and upper back strength. Will tax your legs, but not nearly as much as the 10's.  For the WOD, a heavier barbell workout with a gymnastics skill focus.

Post results to SugarWOD!

Optional: EWOD/CoreWOD

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Classic CrossFit:

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A.)  Front Squat:  Find 1RM w/ 7-Second Pause in Bottom and 15-Second Pause on Top.  Then 80% of 1RM for 3 w/ Pauses, Every 3 Minutes, 3X

B.)  15-12-9 Reps for Time:

Thrusters (135/95#)

Muscle Ups

WORKOUT NOTES:  Continuation of Squat Program from Monday. Today the FS will make you focus on core strength and upper back strength. Will tax your legs, but not nearly as much as the 10's.  For the WOD, a heavier barbell workout with a gymnastics skill focus.

Post results to SugarWOD!

Optional: EWOD/CoreWOD

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Heavy CrossFit:

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A.)  Front Squat:  Find 1RM w/ 7-Second Pause in Bottom and 15-Second Pause on Top.  Then 80% of 1RM for 3 w/ Pauses, Every 3 Minutes, 3X

B.)  9-6-3 Reps for Time:

Thrusters (185/135#)

Strict Pull Ups

WORKOUT NOTES:  Continuation of Squat Program from Monday. Today the FS will make you focus on core strength and upper back strength. Will tax your legs, but not nearly as much as the 10's.  For the WOD, a heavier barbell workout with a gymnastics skill focus.

Post results to SugarWOD!

Optional: EWOD/CoreWOD