09/14/17: Jerks, Front Squats, Running
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Friday, September 22: Women, Wine and (YOGA)WOD Night! $10 (please bring cash for our Yogi), 6:45-9pm: Ladies of CFR (Feel Free to Bring Your Friends!), Dianne Mullin has organized another awesome Women, Wine and WOD night and this time it's with Antilogy Yoga! The Yoga session will last approximately 1 hour and is open to all levels, so don't worry if you've never done it before! FitVine Wine will also be doing a wine tasting from 7-9pm! Feel free to bring snack/beverage of choice!
Saturday, October 9th at 9:00am: 3rd Annual CFR Battle of the Sexes! Sign up at the gym for a super friendly guys-in-the-gym vs. ladies-in-the-gym competition! Guys have taken the belt 2 years in a row, and word on the street is the ladies are ready for anything this year!
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WOD:
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Boot Camp:
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Warm Up:
3X:
Dead Bug w/ Bi-Articulating Arm and Leg: 20 (Alternating)
Chest Incline Push Up: 20
Low Body Push:
4X:
20 Step Ups
20 Walking Lunges
Conditioning:
3X:
5 DB Push Press
10 DB FS
Run 200 M
Post results to SugarWOD!
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Classic CrossFit:
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Warm Up:
3X:
Dead Bug w/ Bi-Articulating Arm and Leg: 20 (Alternating)
Chest Incline Push Up: 20
Low Body Push:
Back Squat: 3x5
Guys: Add 5# to Last Session
Ladies: Add 2.5# to Last Session
Conditioning:
3X:
5 Jerks (155/105#)
10 FS
Run 200 M
Post results to SugarWOD!
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Heavy Program:
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Warm Up:
3X:
Dead Bug w/ Bi-Articulating Arm and Leg: 20 (Alternating)
Chest Incline Push Up: 20
Low Body Push:
Back Squat: 3x5
Guys: Add 5# to Last Session
Ladies: Add 2.5# to Last Session
Upper Body Push:
Bench Press: 3x5
Guys: Add 2.5# to Last Session
Ladies: Add 1.25# to Last Session
Speed/Endurance Work:
Dynamic Warm Ups
Volume Sprinting:
Run 120 M, Rest 3X Length of Run, 10X (Keep All Splits the Same Time)
Post results to SugarWOD!
