01/22/18: KB Swings and Double Unders
/
Reminder: There is NO NOON class TODAY (01/22/18)!! Sorry for any inconvenience!
__________________________________
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.
Snatch Made in Heaven In-House Couples Comp! Saturday, February 17th 9am-12pm (ish): This is our 3rd Annual Couples Competition and it's a friendly little in-house partner competition. We will start at 9am, there will be 3 Partner WODs, and the WODs will be appropriate for EVERYONE, so all are encouraged to sign up! Partners do not have to be actual "couples," and can be male/male, male/female, female/female...whatever! This is just a fun way of saying "I love you" or "You're my BFF" and "let's bust our asses with some fun WODs"! The cost is free, OR if you want a t-shirt it's $20/person (picture coming soon!). Sign up at the gym with your name, your partner, and your team name (and shirt sizes, if you want one)!
__________________________________
WOD:
__________________________________
__________________________________
Boot Camp:
____________________________________
Warm Up:
3X:
:20 Side Pillar
:30 Alternating Contralateral Deadbug
:20 Side Pillar
2R/2L: Seesaw Walk to Vertical jump (R+L+Jump = 1)
Low Body Push:
5X:
:30 Seated Wall Sit
60 M Bag Push
Upper Body Push:
DB Push Press: 3x10
Conditioning:
6X:
1 Minute Max Russian KB Swings
1 Minute Max Double Unders
Rest 1 Minute
Post results to SugarWOD!
__________________________________
Classic CrossFit:
__________________________________
Warm Up:
3X:
:20 Side Pillar
:30 Alternating Contralateral Deadbug
:20 Side Pillar
2R/2L: Seesaw Walk to Vertical jump (R+L+Jump = 1)
Low Body Push:
Back Squat: 3x3
Guys: Add 5# to Last Session
Ladies: Add 2.5# to Last Session
Upper Body Push:
Push Press: 3x5
Guys: Add 2.5# to Last Session
Ladies: Add 1.25# to Last Session
Conditioning:
6X:
1 Minute Max Russian KB Swings
1 Minute Max Max Double Unders
Rest 1 Minute
Post results to SugarWOD!
__________________________________
Heavy Program:
__________________________________
Warm Up:
3X:
:20 Side Pillar
:30 Alternating Contralateral Deadbug
:20 Side Pillar
2R/2L: Seesaw Walk to Vertical jump (R+L+Jump = 1)
Movement Prep:
3X: 10 M Heel to Butt/Knee to Chest/Spiderman Crawl
Speed Warm Up:
2R/2L: Open Step to 10 M Sprint and Catch
2x15 M Push Up Start Sprint
2x15 M Tall to Fall Start
5x20 M Fly Starts
Intensity Sprints:
6X:
Sprint 10 M/Turn 180
Sprint 10 M/Turn 180
Sprint 10 M
Low Body Push:
Back Squat: 3x3
Guys: Add 5# to Last Session
Ladies: Add 2.5# to Last Session
Upper Body Push:
Push Press: 3x5
Guys: Add 2.5# to Last Session
Ladies: Add 1.25# to Last Session
Post results to SugarWOD!
