06/19/17: So Many OHS...
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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!
Saturday, July 15th: Annual Tommy WOD, Beer Mile & BBQ!!
-"Tommy" WOD: Dianne Mullin's nephew, Gunnery Sgt. Thomas J. Sullivan was a Springfield, MA native and the recipient of two Purple Hearts. He also served two tours in Iraq. On Thursday, July 16th 2015 during a terror attack on the Naval Reserve Center in Chattanooga, TN, Sullivan saved the lives of 13 Marines and a sailor by bringing them to safety before returning to face an active shooter, and ultimately, giving his life while defending his country. This WOD is in memory of Tommy and we hope you can all join us to honor this hero! Go to marinewod.com for more info about Tommy's story. If you'd like to purchase a "Tommy WOD" shirt for $20, there will be a sign up sheet on the whiteboard at the gym.
-Beer Mile: One mile, 4 beers...$10 will cover the cost of beer OR $30 for an epic "Beer Mile" t-shirt and your 4 beers. Sign up at the gym!
-BBQ: We'll provide the burgers & dogs. Feel free to bring a side dish or app!
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WOD:
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Boot Camp:
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A.) Odd/Even 20:
Even: 10 DB Snatches (Alternating)
Odd: 10 Burpees
B.) AMRAP 20:
Run 400 M
Max Unbroken Wallballs
Score = Wallballs
Post results to SugarWOD!
Optional: EWOD/CoreWOD
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Classic CrossFit:
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A.) OHS: 20 Minutes to Find 3-Rep Max
NOTE: Load should challenge technique...not change technique.
B.) AMRAP 20:
Run 400 M
Max Rep Bodyweight Overhead Squats
Score = OHS
Post results to SugarWOD!
Optional: EWOD/CoreWOD
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Heavy Program:
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A.) Back Squat: 10 Full ROM, Climb for 5 Sets, 5th Set Use a Weight w/ a Couple Reps Left in the Tank
B.) Use the Weight You Took on Set 3 and Complete 30 Reps as Quickly as Possible
C1.) Feet Elevated Ring Rows: 10 (Add Weight if Possible)
C2.) DB Bent Over Row: Single Arm, Heavy as Possible for 10 Reps , 5X
D.) 3X:
60 M Wheel Chair
60 M Backwards Sled Drag
Post results to SugarWOD!
Optional: EWOD/CoreWOD
