09/29/17: Power Cleans and "Grace"
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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!
Saturday, November 4th at 9:00am at Sonny's Place: Donut 5K!!
Registration is $30 for members if you sign up on the sheet at the gym. $35 for non-members or those signing up online. It will be 4 laps around the cornfield, with a donut being eaten before each lap. If you neglect to eat a donut, you must perform a 25 burpee penalty. NEW! FREE Kids Division: We will have a kids division beginning around 10am. Kids will eat one donut and run one lap around the cornfield! This is open to children ages 12 and below. This is free to children with the option to purchase a T-shirt for $20.
Saturday, November 11th at 9:00am: Wade's Workout: CFR is proud to support @wadesarmy in the fight against neuroblastoma! On Saturday, November 11th at 9:00am, we'll be getting after Wade's Workout! Head to: www.WadesArmy.org to donate, get your shirt and select CrossFit Revelation as your workout location. Another awesome thing about this charity is that you can choose where your donation will be allocated: support families in the fight against neuroblastoma, fund a clinical trial the government will not, or support their operation.
Saturday, December 2: MisFit Toys Throwdown: The two-person, same sex team charity competition has quickly sold out the last six years and we expect it to sell out again in 2017. As has been done each year, we ask that each athlete bring a new, unwrapped toy on the day of the competition to be donated to “Toys for Joy.” Each year we also donate a significant amount to a local charity. This year, we’re proud to announce that along with collecting toys for underprivileged children, we will be making our monetary donation to the Ben Callahan Foundation, which was founded in memory of the 10-year-old Branford, CT boy who drowned in the Branford River Friday, July 7, 2017, while swimming with his two brothers. The Ben Callahan Foundation aims to benefit “young athletes, musicians, chefs, and those with beautiful hearts.”
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WOD:
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Boot Camp:
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Warm Up:
10 KB Swings with Open Step
Standing Lat Stretch
10 DB RDL
Low Body Pull:
4X:
20 Hamstring Curls
20 Lunges
Upper Body Pull:
Max Strict Chin Ups, 3X
Conditioning:
50 DB Clean and Jerks for Time*
*Add Weight Used to Comments*
Post results to SugarWOD!
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Classic CrossFit:
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Warm Up:
10 KB Swings with Open Step
Standing Lat Stretch
10 DB RDL
Low Body Pull:
Power Clean: 5x3
NOTE: Pick a medium weight (meaning choose a weight where you are able to meet the performance standards--maintaining posture and position throughout the pull AND the catch...basically, it needs to look perfect!). This will be the start of long linear progression. Optimally, every Power Clean session you will add 2.5/1.25# to this for 12 weeks. Be conservative with weight choice.
Upper Body Pull:
Max Strict Chin Ups, 3X
Conditioning:
"Grace"
30 Clean and Jerks (135/95#) for Time
Post results to SugarWOD!
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Heavy Program:
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Warm Up:
10 KB Swings with Open Step
Standing Lat Stretch
10 DB RDL
Low Body Pull:
Power Clean: 5x3
Guys: Add 2.5# to Last Power Clean Session
Ladies: Add 1.25# to Last Power Clean Session
Upper Body Pull:
Max Strict Chin Ups, 3X
Auxiliary:
30 M DB Walking Lunges, 4X
Post results to SugarWOD!
