05/23/17: Pressing Complex, Running and Squats!
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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.) Odd/Even 20:
Even: 30-Second Plank
Odd: 10 Strict Presses w/ Empty Bar
B.) 2X:
Run 400 M
50 Air Squats
Post results to SugarWOD!
Optional: EWOD/CoreWOD
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Classic CrossFit:
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A.) Pick a Weight and Try to Use All the Way Through:
Strict Press: 1 Rep, Every Other Minute, 5X
Push Press: 3 Reps, Every Other Minute, 5X
Push Jerk: 5 Reps, Every Other Minute, 5X
NOTE: Weight is going to be around 90% of strict press.
B.) 2X:
Run 400 M
50 Air Squats
Post results to SugarWOD!
Optional: EWOD/CoreWOD
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Heavy Program:
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ROMWOD
Post results to SugarWOD!
Optional: EWOD/CoreWOD
