01/18/18: Box Jumps, Push Presses, Burpees
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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:
3X:
2R/2L: Leg Cradle/Lateral Lunge/Twist and Stretch
2R/2L: Seesaw Walk to Burpee
1 Minute Deadbug
Low Body Push:
5X: 30 M DB Walking Lunges
Upper Body Push:
100 Chest Elevated Push Ups*
*Every Break = 10 Burpees
Conditioning:
AMRAP 12:
10 Box Jumps
20 Landmine Push Presses
10 Burpees
Post results to SugarWOD!
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Classic CrossFit:
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Warm Up:
3X:
2R/2L: Leg Cradle/Lateral Lunge/Twist and Stretch
2R/2L: Seesaw Walk to Burpee
1 Minute Deadbug
Low Body Push:
Back Squat: 3x3
Guys: Add 5# to Last Session
Ladies: Add 2.5# to Last Session
Upper Body Push:
Bench Press: 3x3
Guys: Add 2.5# to Last Session
Ladies: Add 1.25# to Last Session
Conditioning:
AMRAP 12:
10 Box Jumps
20 Landmine Push Presses
10 Burpees
Post results to SugarWOD!
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Heavy Program:
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Warm Up:
3X:
2R/2L: Leg Cradle/Lateral Lunge/Twist and Stretch
2R/2L: Seesaw Walk to Burpee
1 Minute Deadbug
Low Body Push:
Back Squat: 3x3
Guys: Add 5# to Last Session
Ladies: Add 2.5# to Last Session
Upper Body Push:
Bench Press: 3x3
Guys: Add 2.5# to Last Session
Ladies: Add 1.25# to Last Session
Volume Sprints:
1:3 Work to Rest Ratio
10X: 60 M Sandbag Push
Post results to SugarWOD!
