03/29/17: Cindy...Kinda.

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NUTRITION CHALLENGE NOTE:  If you are not inputting your weekly scores on SugarWOD on Sunday...then you have zeros for your points for the week!  Don't worry...you can go back and enter scores still, just please do so ASAP so we can make sure we have an accurate point spread!

1st Annual CFR Charity Row:  Saturday, June 24th at Sonny's Place in Somers!  Teams of 5 will be required to raise $500 and collectively complete a marathon row (42,195 M).  This year will benefit the MS Society.  Details and registration information will be available soon!

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WOD:

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Boot Camp:

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A.)  AMRAP 20:

3 Rounds of Cindy (5 Pull Ups, 10 Push Ups, 15 Squats)

Run 400 M

B.)  ROMWOD

WORKOUT NOTES:  If scaling, aim to do Cindy as close to RX'd as possible.  It's only 3 rounds at a time, so it's ok to struggle with more challenging movements.  For example, if using bands for PU's so you can string them together during regular Cindy, for today's version, try to do singles without a band.  

Post results to SugarWOD!

Optional: EWOD/CoreWOD

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Classic CrossFit:

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A.)  AMRAP 20:

3 Rounds of Cindy (5 Pull Ups, 10 Push Ups, 15 Squats)

Run 400 M

B.)  ROMWOD

WORKOUT NOTES:  If scaling, aim to do Cindy as close to RX'd as possible.  It's only 3 rounds at a time, so it's ok to struggle with more challenging movements.  For example, if using bands for PU's so you can string them together during regular Cindy, for today's version, try to do singles without a band.  

Post results to SugarWOD!

Optional: EWOD/CoreWOD

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Heavy Program:

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A.) Single Arm DB Strict Press:  10, 5X

B1.) Max Strict Pull Ups

B2.) Barbell Bent Over Row:  Light x 15, 5X

C.) Shoulder Circuit:  5X Using DB's

Front Raises:  10

Lateral Raises: 10

Reverse Fly's:  10

D.)  5 Rounds of Cindy (5 Pull Ups, 10 Push Ups, 15 Squats) AFAP

E.)  5X:

10 Skull Crushers (Single Arm w/ DB)

20 Tricep Pull Downs

Post results to SugarWOD!

Optional: EWOD/CoreWOD