02/10/17: Push Ups, Sandbags and Curls
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CFR Open: Today is the final day to make-up a WOD and submit any scores. Scores must be submitted by 7:00pm today or they will not count! No exceptions...good luck!
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ANNOUNCEMENTS/UPCOMING EVENTS!
Saturday, February 18: CFR's "You Compete Me" Couples Throwdown! Last year was our first in-house couples throw down (Nobody Puts Baby in CFR's Corner) and it was such a super fun success that we're doing it again! On Saturday, February 18th we are going to have a friendly little partner competition (open to past, present and future CFR members...). We will start at 9am, there will be 3 Partner WODs, and the WODs will be appropriate for EVERYONE, so all are encouraged to sign up! Partners do not have to be actual "couples," and can be male/male, male/female, female/female...whatever! This is just a fun way of saying "I love you" or "You're my BFF" and "let's bust our asses with some fun WODs"! The cost is free, OR if you want a t-shirt it's $20/person (picture coming soon!). Sign up at the gym with you and your partner, team name (and shirt sizes, if you want one)!
2017 CrossFit Open: Feb. 23-March 27: Where grassroots meets greatness: Compete with hundreds of thousands of athletes in five workouts over five weeks. Do it for fun, your affiliate family, fitness or to reach regionals and fight for a chance to make it to the CrossFit Games. Sign up for $20, do the workouts, enter your scores and you will be ranked in relation to the peers in your age division, competition region, state and country. Workouts are released online each Thursday and athletes have until the following Monday to submit their scores. (NOTE: CFR programs the Open workouts for Saturday's and that is when the majority of the community does them together, though there will be opportunities to complete the workouts other days as necessary.)
Paleo/Zone Nutrition Challenge: We will be running a Nutrition Challenge to coincide with the CrossFit Open season...more details TBA!
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WOD:
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Boot Camp:
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A.) HSPU: 10 Second Hold, 3 Second Negative, for 3 Reps, 3X
B.) 3X:
20 Push Ups
60 M Bag Push
C.) 100 Curls
D.) Bullet Proof Shoulders
Post results to SugarWOD!
Optional: EWOD/CoreWOD
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Classic CrossFit:
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A.) Bench Press: 90% of Best 10RM for 2 sets of 10
B.) 3X:
20 Push Ups
60 M Bag Push
C.) 100 Curls
D.) Bullet Proof Shoulders
Post results to SugarWOD!
Optional: EWOD/CoreWOD
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Heavy CrossFit:
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A.) Establish 1RM in the Following:
Front Squats
Strict Pull ups
B.) 3X:
20 Push ups
60M Bag Push
C.) 100 Curls
Post results to SugarWOD!
Optional: EWOD/CoreWOD
