05/17/17: Rope Climbs!
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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.) For Time:
15 DB Push Presses (20/10#)
5 Rope Climbs
12 DB Push Presses
4 Rope Climbs
9 DB Push Presses
3 Rope Climbs
6 DB Push Presses
2 Rope Climbs
3 DB Push Presses
1 Rope Climb
B.) ROMWOD
Post results to SugarWOD!
Optional: EWOD/CoreWOD
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Classic CrossFit:
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A.) For Time:
15 Push Presses (3/4 Bodyweight)
5 Rope Climbs
12 Push Presses
4 Rope Climbs
9 Push Presses
3 Rope Climbs
6 Push Presses
2 Rope Climbs
3 Push Presses
1 Rope Climb
B.) ROMWOD
Post results to SugarWOD!
Optional: EWOD/CoreWOD
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Heavy Program:
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A1.) Push Ups: 10
A2.) DB Flys: 15, 4X
B.) Bench Press: Find 5 Rep Max- then -5 and -10% for 3
C.) Deficit Push Ups: Max Reps, 3X
D1.) 20 DB Reverse Flys
D2.) 20 Wall Slides, 3X
E.) 2X:
20 Calories on Bike
60 DU's
Post results to SugarWOD!
Optional: EWOD/CoreWOD
