05/22/17: Front Squats and AMRAP 20
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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.) AMRAP 15:
40 Doubles
20 KB Swings (16/12kg)
10 Burpees
B.) AMRAP 20:
10 Burpees
15 Pull Ups OR Ring Rows
20 Box Jumps (24/20")
Post results to SugarWOD!
Optional: EWOD/CoreWOD
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Classic CrossFit:
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A.) Front Squat: 5, Every 3 Minutes, 5X
NOTE: We haven't done FS's in a while. You should use a medium weight, about 75-80%.
B.) AMRAP 20:
10 DB Squat Cleans (50/35#)
15 Pull Ups
20 Box Jumps (24/20")
Post results to SugarWOD!
Optional: EWOD/CoreWOD
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Heavy Program:
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A1.) Single Leg DB RDL x 8 (Light)
A2.) Elevated Hip Raise x 10, 3X
B.) Back Squat: -10% of Best 3RM for 3 Sets of 3
C.) DB RDL- 5x5 w/ Medium Weight
D.) 2K Row For Time
Post results to SugarWOD!
Optional: EWOD/CoreWOD
