09/07/17: Squats, Rowing, KBs
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NEW DATE/TIME! THIS Saturday, September 9th, 10:00am: Adam Greenberg, Get Up | The Art of Perseverance, Speaking at CFR: On July 9th, 2005, Adam Greenberg stepped into the batter’s box for his first major-league plate appearance with the Chicago Cubs. That moment was the culmination of his life’s work and proudest achievement up to that point. No one suspected the triumph of that moment would be obliterated by a 92 mile-an-hour first-pitch fastball striking Adam just under his helmet on the back of his head. The first pitch of his major-league career threatened not only the future of his ability to play baseball, but life itself. Get Up | The Art of Perseverance is not simply a baseball story or a story about a baseball player. This book is a beginning. No matter what you’re doing or what you’re facing, Adam offers his story of overcoming adversity and persevering through challenges in hopes of helping you relentlessly pursue your dream for your life.
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!
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WOD:
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Boot Camp:
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Warm Up:
3X:
1 Minute Dead Bug
20 Push Ups
Low Body Push:
5X:
10 Wall Squat
1 Minute Plank
10 DB Walking Lunges
Conditioning:
4X:
Row 250 M
15 KB Swings (2/1.5)
30 Doubles
Post results to SugarWOD!
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Classic CrossFit:
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Warm Up:
3X:
1 Minute Dead Bug
20 Push Ups
Low Body Push:
Back Squat: 3x5
Guys: Add 5# to Last Session
Girls: Add 2.5# to Last Session
Conditioning:
4X:
Row 250 M
15 KB Swings (2/1.5)
30 Doubles
Post results to SugarWOD!
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Heavy Program:
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Warm Up:
3X:
1 Minute Dead Bug
20 Push Ups
Low Body Push:
Back Squat: 3x5
Guys: Add 5# to Last Session
Girls: Add 2.5# to Last Session
Upper Body Push:
Bench Press: 3x5
Guys: Add 2.5# to Last Session
Girls: Add 2.5# to Last Session
Speed/Endurance Work:
Dynamic Warm Ups
Volume Sprinting:
Run 60 M, Rest 3X Length of Run, 9X (Keep All Splits the Same Time)
Post results to SugarWOD!
