05/31/17: Chipper and ROMWOD
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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.) WOD:
100 Wallballs (20/14#)
2K Row
50 Wallballs
1K Row
25 Wallballs
500M Row
B.) ROMWOD
Post results to SugarWOD!
Optional: EWOD/CoreWOD
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Classic CrossFit:
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A.) WOD:
100 Wallballs (20/14#)
2K Row
50 Wallballs
1K Row
25 Wallballs
500M Row
B.) ROMWOD
Post results to SugarWOD!
Optional: EWOD/CoreWOD
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Heavy Program:
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A.) Bench Press: 3RM, then -5 & -10% for 3
B.) DB Hex Press: 10, 4X
C.) Shoulder Circuit: 3X Using Plate
Front Raises: 10
Chest Press: 10
Bus Drivers: 20
Shoulder Press: 10
Tricep Extension: 10
D.) 50 Calorie Row, Every Minute Complete 3 Burpees
E.) Scap Jacked
Post results to SugarWOD!
Optional: EWOD/CoreWOD
