11/20/17: 4 Rounds of Thrusters!
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THIS WEEK'S HOLIDAY SCHEDULE:
MONDAY/TUESDAY: Normal Schedule
WEDNESDAY:
*NO 5 AM (1/2 Marathon Row Begins at 4:30 AM)
*Classes At: 6, 7, 8, 9 AM, 12 PM, 4:30 PM (NO 5:30/6:30 PM)
THURSDAY: CLOSED: HAPPY THANKSGIVING!
FRIDAY: Class at 10:00 AM, Open Gym Until 12:00 PM
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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.”
TO REGISTER TO COMPETE, JUDGE OR VOLUNTEER, FOLLOW ABOVE LINK AND SELECT EITHER "TEAM" "JUDGE" OR "VOLUNTEER"!
CFR Open: Begins January 8th, 2018! The CFR open will run for 4 weeks, and 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. For athletes who have participated in past CFR Opens, this will be a great way to measure your progress; for newer CFR athletes, this is a great way to have some benchmark workouts to use for comparison later in training. The workouts will be used as the class WOD, so you will be doing them either way. Cost will be $30 and will come with a t-shirt. Each week we will announce the top three for each WOD and the overall leaderboard. Overall winners' names will be added to our CFR Open Trophy (out front at the gym)! Sign up on the whiteboard!
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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 Deadbug
1X:
10 M Seesaw Walk
Low Body Push:
Every Other 12:
20 Jumping Squats to a Target
Upper Body Push:
100 Chest Elevated* Push Ups AFAP
*Set Bar Up Between Knee and Hip Height
Conditioning;
4X:
Max Unbroken DB Thrusters
Rest 1
Score = Lowest Round
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 Deadbug
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;
4X:
Max Unbroken Thrusters (95/65#)
Rest 1
Score = Lowest Round
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 Deadbug
1X:
10 M Seesaw Walk
Speed Work:
3X:
10 M Spiderman Crawls/Lateral Skip Right/Lateral Skip Left
2X:
4X: 4R/4L: Lateral Bounding
4X: 10 M Single Leg Bounding
2X: 10 M Double Leg Bounding
Intensity Sprints:
4 Cone Drill: Make a Box, Each Cone is 24' Away From One Another
Sprint to Cone 1, Side Shuffle to Cone 2, Back Pedal to Cone 3, Side Shuffle to Finish
5 Starts on Left Side of Box
5 Starts on Right Side of Box
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!
