05/26/17: Pistols
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NOTE: Saturday, May 27th at 9:00am will be "Murph"...
Monday (Memorial Day) Schedule: Class at 9:00am, then Open Gym until 12:00pm.
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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.) Max Push Ups: 1 Set All Out
B.) AMRAP 10:
5/10/15/20/15...
Ring Rows
Pistols (Alternating)
C.) 100 Curls
Post results to SugarWOD!
Optional: EWOD/CoreWOD
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Classic CrossFit:
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A.) Bench Press: Benchmark Rep Test:
Max Reps at 225/135#*
*If these weights are too heavy, pick another as a bench mark...
NOTE: Pick a weight for the test that you will continue to use for the next year. You should be able to get a minimum of 5 reps with the weight.
B.) AMRAP 10:
1/2/3/4/5/6...
MUs
6/12/16/24...
Pistols (Alternating)
C.) 100 Curls
Post results to SugarWOD!
Optional: EWOD/CoreWOD
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Heavy Program:
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A1.) Hamstring Curls: 15
A2.) Full Range GHD Raise: 10, 3X
B1.) Two-Handed DB Bent Over Row: 15
B2.) DB Pull Over: 10, 3X
C.) 5X:
30-Second Max Banded Pull Downs
30-Second Max DB Curls
30 Seconds Rest
D.) 4X:
10 GHD Sit ups
20 Jumping Lunges
Post results to SugarWOD!
Optional: EWOD/CoreWOD
