09/19/17: Deadlifts, Pull Ups, HSPUs
/
__________________________________
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!
__________________________________
WOD:
__________________________________
__________________________________
Boot Camp:
____________________________________
Warm Up: (Don't Go Heavy)
3X:
10 DB Bent Over Row per side
10 Banded Good Mornings
Low Body Pull:
4X:
20 DB RDL's
Conditioning:
20/15/10/5
Ring Rows
Push Ups
Post results to SugarWOD!
__________________________________
Classic CrossFit:
__________________________________
Warm Up: (Don't Go Heavy)
3X:
10 DB Bent Over Row per side
10 DB RDL
Low Body Pull:
Deadlift: 1x5
Guys: Add 10# to Last Session
Ladies: Add 5# to Last Session
Conditioning:
20/15/10/5
CTB Pull Ups
HSPU
Post results to SugarWOD!
__________________________________
Heavy Program:
__________________________________
Warm Up: (Don't Go Heavy)
3X:
10 DB Bent Over Row per side
10 DB RDL
Low Body Pull:
Deadlift: 1x5
Guys: Add 10# to Last Session
Ladies: Add 5# to Last Session
Upper Body Pull:
Max Strict Pull Ups (3X)
Auxiliary:
20 Step Ups with High Knee: 3X
20 DB RDL's: 3X
Post results to SugarWOD!
