09/19/17: Deadlifts, Pull Ups, HSPUs

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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:  (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!

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Classic CrossFit:

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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!

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Heavy Program:

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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!