01/09/17: CFR Open WOD 1: CrossFit Total!
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UPCOMING EVENTS!
Saturday, January 21st: CFR's After-The-Holidays-Party! 6:00pm at Bentley's in East Longmeadow...we'll provide the food, you just buy your own drinks! Hope to see everyone there at some point throughout the evening!
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WOD:
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Boot Camp:
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CFR Open WOD 1: CrossFit Total*
A.) Find Max Back Squat
B.) Find Max Shoulder Press
C.) Find Max Deadlift
*For each lift you will need to declare an opener. Warm up as much as you like. Once up to opening weight, you have 3 attempts to establish a 1RM.
Score equals Max Back Squat + Press + Deadlift
Post results to SugarWOD!
Optional: EWOD/CoreWOD
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Classic CrossFit:
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CFR Open WOD 1: CrossFit Total*
A.) Find Max Back Squat
B.) Find Max Shoulder Press
C.) Find Max Deadlift
*For each lift you will need to declare an opener. Warm up as much as you like. Once up to opening weight, you have 3 attempts to establish a 1RM.
Score equals Max Back Squat + Press + Deadlift
Post results to SugarWOD!
Optional: EWOD/CoreWOD
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Heavy CrossFit:
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CFR Open WOD 1: CrossFit Total*
A.) Find Max Back Squat
B.) Find Max Shoulder Press
C.) Find Max Deadlift
*For each lift you will need to declare an opener. Warm up as much as you like. Once up to opening weight, you have 3 attempts to establish a 1RM.
Score equals Max Back Squat + Press + Deadlift
Post results to SugarWOD!
Optional: EWOD/CoreWOD
