09/22/17: Running and Pull Ups or MU's
/
__________________________________
TONIGHT!!: 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:
2X:
20 Barbell Curls
20 Scap Push Ups
Upper Body Push:
Bench Press: 3x5
Guys: Add 2.5#
Ladies: Add 1.25#
Conditioning:
AMRAP 20:
Run 400 M
Max Unbroken MU's
Score = Total MU's
Post results to SugarWOD!
__________________________________
Classic CrossFit:
__________________________________
Warm Up:
2X:
20 Barbell Curls
20 Scap Push Ups
Upper Body Push:
AMRAP 12:
10 HSPU
20 M Bear Crawl
20 Dubs/40 Singles
Conditioning:
AMRAP 20:
Run 400 M
Max Strict Pull Ups
Score = Total Strict Pull Ups
Post results to SugarWOD!
__________________________________
Heavy Program:
__________________________________
Warm Up:
2X:
20 Barbell Curls
10 Gluteham Raises
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 Up (3X)
Auxiliary:
4X:
30 M DB Walking Lunges
20 Deficit Push Ups
Post results to SugarWOD!
