05/12/17: Bench, CTB, DB Push Press
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Click to Register for CFR Summer Camp! CrossFit Revelation Summer Camps are designed to develop skills necessary to become a better universal athlete. Learn how to become faster, stronger, and healthier to achieve your fitness goals. The staff fosters a growth mindset designed to benefit the experienced and novice team player as much as the individual sport athlete. Athletes will get a week packed with functional movements in a safe and fun environment. Athletes will learn how to move efficiently and effectively, and will be taught how to lift safely. This is unlike any other camp they have experienced before.
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 is available at the gym...time to start raising money!
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WOD:
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Boot Camp:
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A.) 100 Chest Elevated Push Ups AFAP
B.) 5X:
7 Ring Rows
14 DB Push Press (35/20#)
WORKOUT NOTES: The goal is for this workout to be high-speed/intensity...move QUICKLY the whole time!
C.) 20 Slow and Controlled Hammer Curls, 3X
Post results to SugarWOD!
Optional: EWOD/CoreWOD
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Classic CrossFit:
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A.) Bench Press: Drop Set: 5 Drops Per Set, Max Reps at Each Drop, Rest 5, 2X
B.) 5X:
7 CTB
14 DB Push Press (50/35#)
WORKOUT NOTES: The goal is for this workout to be high-speed/intensity...move QUICKLY the whole time!
C.) 20 Slow and Controlled Hammer Curls, 3X
Post results to SugarWOD!
Optional: EWOD/CoreWOD
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Heavy Program:
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A.) Deadlift: Build to a Max Triple
B.) DB RDL: 10 (Medium Weight), 3X
C.) 3X:
20 KB Swings
20 Sit Ups
10 Pull Ups
D.) 5X:
20 DB Hammer Curls
20 DB Skull Crushers
Post results to SugarWOD!
Optional: EWOD/CoreWOD
