12/21/17: WB's & KB's
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UPCOMING HOLIDAY SCHEDULE:
GYM IS CLOSED: MONDAY 12/25
(Sunday 12/24 Open Gym 10-12pm, Tuesday 12/26 Open Gym 5am, 8-10am and 4-6pm)
GYM IS CLOSED: MONDAY, 01/01
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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!
CFR Holiday Party: Saturday, January 20th 4:30-8pm @ CFR! Catered by: Bear’s BBQ, BYOB, Family friendly, Optional Gift Exchange ...Save the Date! More Info and Sign Up Sheet to come!
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WOD:
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Boot Camp:
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Warm Up:
3X:
2R/2L: Leg Cradle/Lateral Lunge/Twist and Stretch
2R/2L: Seesaw Walk to Burpee
1:00 Deadbug
Low Body Push:
5X: 30 M DB Walking Lunges
Upper Body Push:
30 Wall Walks AFAP
Conditioning:
3X:
30 Wallballs
15 KB Swings
Post results to SugarWOD!
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Classic CrossFit:
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Warm Up:
3X:
2R/2L: Leg Cradle/Lateral Lunge/Twist and Stretch
2R/2L: Seesaw Walk to Burpee
1:00 Deadbug
Low Body Push:
Back Squat: 3x5
Guys: Add 5# to Last Session
Ladies: Add 2.5# to Last Session
RELOADERS: Attempt Weight From Last Session Again
RESETTERS: Drop Weight 3 Weeks From Last Successful Session
Upper Body Push:
Bench Press: 3x5
Guys: Add 2.5# to Last Session
Ladies: Add 1.25# To Last Session
RELOADERS: Attempt Weight From Last Session Again
RESETTERS: Drop Weight 3 Weeks From Last Successful Session
Conditioning:
3X:
30 Wallballs
15 KB Swings
Post results to SugarWOD!
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Heavy Program:
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Warm Up:
3X:
2R/2L: Leg Cradle/Lateral Lunge/Twist and Stretch
2R/2L: Seesaw Walk to Burpee
1:00 Deadbug
Low Body Push:
Back Squat: 3x5
Guys: Add 5# to Last Session
Ladies: Add 2.5# to Last Session
Upper Body Push:
Bench Press: 3x5
Guys: Add 2.5# to Last Session
Ladies: Add 1.25# To Last Session
Volume Sprinting:
10 X 60 M, Rest 50 Seconds, 75-80% Effort
Post results to SugarWOD!
