01/16/18: KB Swings and Pull Ups
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CFR Holiday Party: Saturday, January 20th 4:30-8pm @ CFR! Catered by: Bear’s BBQ, BYOB, Family friendly, Optional Gift Exchange...Details at the Gym!
New for 2018: OneBook CFR! OneBook CFR is a way to encourage all members to read the same book and to come together to discuss it in a variety of settings (formal and informal). The group discussion will take place some time in February (date, time and place will be determined based on how many sign up.) If you are interested, write your email address down on the sign up sheet on the whiteboard and Dianne will be in touch! The first book will be:
Beartown: A Novel by Fredrik Backman. "It's a profound novel about a small town with a big dream and the price required to make it come true." It's a book that is loved by both women and men alike. If this is well received, we will do another book and the members of CFR will vote on what to read.
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WOD:
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Boot Camp:
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Warm Up (Don't Go Heavy):
2X:
:15/:15 Captain Morgan Left Elbow
:15/:15 Captain Morgan Right Elbow
20 DB RDL's
Trunk Stability Work:
4X:
20 V-ups
20 Supermen
Low Body Pull:
AMRAP 8:
20 Banded Good Morning's
10 4-Way DB
Conditioning:
41-30-18: Russian KB Swings
21-15-9: Pull Ups
Post results to SugarWOD!
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Classic CrossFit:
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Warm Up:
Snatch Warm Up
Dynamic Pull:
Snatch: 5x3 (One Set Every 3 Minutes)
Guys: Add 2.5# to Last Session
Ladies: Add 1,25# to Last Session
Low Body Pull:
Deadlift: 1x3
Guys: Add 10# to Last Session
Ladies: Add 5# to Last Session
Conditioning:
41-30-18: Russian KB Swings
21-15-9: Pull Ups
Post results to SugarWOD!
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Heavy Program:
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Warm Up:
Snatch Warm Up
Dynamic Pull:
Snatch: 5x3 (One Set Every 3 Minutes)
Guys: Add 2.5# to Last Session
Ladies: Add 1,25# to Last Session
Low Body Pull:
Deadlift: 1x3
Guys: Add 10# to Last Session
Ladies: Add 5# to Last Session
Step Ups:
10 Per Leg (3X) ((Choose a Weight That Challenges Your Posture and Position))
Conditioning:
41-30-18: Russian KB Swings
21-15-9: Pull Ups
Post results to SugarWOD!
