09/15/17: Lunges, Push Ups, Pull Ups
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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 7th 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:
15 Plate Curls
15 Good Mornings
Upper Body Push:
5X:
10 DB Push Press
10 Dips
Conditioning:
5X:
30 Lunges
20 Push Ups
10 Pull Ups
Post results to SugarWOD!
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Classic CrossFit:
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Warm Up:
3X:
15 Plate Curls
15 Good Mornings
Upper Body Push:
Bench Press: 3x5
Guys: Add 2.5# to Last Session
Ladies: Add 1.25# to Last Session
Conditioning:
5X:
30 Lunges
20 Push Ups
10 Pull Ups
Post results to SugarWOD!
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Heavy Program:
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Warm Up:
3X:
15 Plate Curls
15 Good Mornings
Low Body Pull:
Power Clean: 5x3
Guys: Add 2.5# to Last Session
Ladies: Add 1.25# to Last Session
Upper Body Pull:
Max Strict Chin Ups: 3X
Auxiliary:
4X:
30 M DB Walking Lunges
20 Deficit Push Ups
Post results to SugarWOD!
