10/30/17: Lots of Rowing
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Saturday, November 4th at 9:00am at Sonny's Place: Donut 5K!!
Saturday, November 11th at 9:00am: Wade's Workout: CFR is proud to support @wadesarmy in the fight against neuroblastoma! On Saturday, November 11th at 9:00am, we'll be getting after Wade's Workout! Head to: www.WadesArmy.org to donate, get your shirt and select CrossFit Revelation as your workout location. Another awesome thing about this charity is that you can choose where your donation will be allocated: support families in the fight against neuroblastoma, fund a clinical trial the government will not, or support their operation.
Saturday, November 18th at CFR (Time TBD): CrossGiving!: CrossGiving is literally just a Thanksgiving-ish-Celebration-at-the-CrossFit-Gym. Everyone brings a dish and some booze and we hang out and eat and chat and have a good time. There's no cost involved, no working out involved, no special t-shirts...just a little get together! All are welcome, so feel free to bring family members...kids, included!
Saturday, December 2: MisFit Toys Throwdown: The two-person, same sex team charity competition has quickly sold out the last six years and we expect it to sell out again in 2017. As has been done each year, we ask that each athlete bring a new, unwrapped toy on the day of the competition to be donated to “Toys for Joy.” Each year we also donate a significant amount to a local charity. This year, we’re proud to announce that along with collecting toys for underprivileged children, we will be making our monetary donation to the Ben Callahan Foundation, which was founded in memory of the 10-year-old Branford, CT boy who drowned in the Branford River Friday, July 7, 2017, while swimming with his two brothers. The Ben Callahan Foundation aims to benefit “young athletes, musicians, chefs, and those with beautiful hearts.”
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WOD:
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Boot Camp:
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Warm Up:
3X:
:10 Deadbug Home Position
:30 Alternating Contralateral Deadbug
:30 4 Way Dead Bug
1X:
10 M Seesaw Walk
Low Body Push:
Tabata Mash:
Air Squat
Sit Ups
Jumping Lunges
Upper Body Push:
3x10: Standing DB Press (Same Tempo as Classic/Heavy Press)
Conditioning:
100 Calorie Row AFAP
Post results to SugarWOD!
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Classic CrossFit:
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Warm Up:
3X:
:10 Deadbug Home Position
:30 Alternating Contralateral Deadbug
:30 4 Way Dead Bug
1X:
10 M Seesaw Walk
Low Body Push:
Back Squat: 3x5
Guys: Add 5# to Last Session
Ladies: Add 2.5# to Last Session
Upper Body Push:
Press: 3x5
Guys: Add 2.5# to Last Session
Ladies: Add 1.25# to Last Session
Conditioning:
100 Calorie Row AFAP
Post results to SugarWOD!
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Heavy Program:
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Warm Up:
3X:
:10 Deadbug Home Position
:30 Alternating Contralateral Deadbug
:30 4 Way Dead Bug
1X:
10 M Seesaw Walk
Speed Work:
Movement Prep:
3X: 10 M Heel to Butt, Knee to Chest, Lunge With Twist
Speed Warm Up:
2X:
15 M Single Leg Bounding
10 M 2-Footed Bounding
10/10 M Fly Starts
Intensity Sprints:
6X: 50 M (All-Oout, Rest as Long as Necessary to Complete in Same Time)
Low Body Push:
Back Squat: 3x5
Guys: Add 5# to Last Session
Ladies: Add 2.5# to Last Session
Upper Body Push:
Press: 3x5
Guys: Add 2.5# to Last Session
Ladies: Add 1.25# to Last Session
Post results to SugarWOD!
