04/19/17: Running and ROMWOD
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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.) 1 Mile Run Time Trial
B.) ROMWOD
Post results to SugarWOD!
Optional: EWOD/CoreWOD
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Classic CrossFit:
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A.) 1 Mile Run Time Trial
B.) ROMWOD
Post results to SugarWOD!
Optional: EWOD/CoreWOD
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Heavy Program:
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A1.) DB Flys: 15 (Light)
A2.) DB Hex Press: 15, 4X
B.) Incline Bench: 8, 6X
C.) Max Reps Deficit Push Ups: 3X
D1.) 20 DB Reverse Flys
D2.) 20 Wall Slides: 3X
E.) 3X:
50 Doubles
10 Box Jumps (24/20")
Post results to SugarWOD!
Optional: EWOD/CoreWOD
