01/02/18: Happy New Year, Here's To SNATCHES!
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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: (Don't Go Heavy)
2X:
5 Way Medball Circuit
5 Chest-Down Snow Angels
10 Banded Good Mornings
Trunk Stability Work:
5X:
20 Back Extensions
20 Ipsilateral Deadbugs
Low Body Pull:
4x:
60 M Bent Over Sled Drag
Conditioning:
AMRAP 12
15 Wallballs
Max Strict Pull ups
Score = Pull Ups
Post results to SugarWOD!
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Classic CrossFit:
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Warm Up: Snatch Warm Up
Dynamic Pull:
Snatch: Build to a Medium Weight
5 x 3: One Set Every Other Minute
Low Body Pull:
Deadlift: 1 x 3
Drop Weight by 20# From Last Week
Conditioning:
AMRAP 12:
10 Thrusters (75/45#)
Max Strict Pull Ups
Score = Pull Ups
Post results to SugarWOD!
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Heavy Program:
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Warm Up: Snatch Warm Up
Dynamic Pull:
Snatch: Build to a Medium Weight
5 x 3: One Set Every Other Minute
Low Body Pull:
Deadlift: 1 x 3
Drop Weight by 20# From Last Week
Step Ups:
3X: 10 Per leg (3x), Choose a Weight That Challenges Posture and Position
Conditioning:
AMRAP 12:
10 Thrusters (75/45#)
Max Strict Pull Ups
Score = Pull Ups
Post results to SugarWOD!
