02/02/18: Power Clean, FS and Rowing
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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)!
2nd Annual CFR Charity Marathon Row: Save-the-Date!! Saturday, June 16, 2018 at Sonny's Place in Somers. Teams of 5 (so start finding your team members!) must raise $ to compete in the marathon row. All proceeds go to charity...this year our charity is Wade's Army!
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WOD:
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Boot Camp:
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Warm Up:
3X:
3R/3L: Leg Cradle/Lateral Lunge/Twist
20 Banded Good Mornings
Low Body Pull:
3X:
50 Banded Pull Throughs
20 Banded Hamstring Curls
Upper Body Pull:
3X: Max Strict Chin Ups
Conditioning:
4X:
10 Suitcase Deadlifts
10 Wallballs
Row 500 M
Post results to SugarWOD!
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Classic CrossFit:
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Warm Up:
Clean and Jerk Warm Up
Low Body Pull:
5X: 2 Squat Cleans + 1 Clean and Jerk: 1 Set Every 3 Minutes
Add 2.5# to Last Session
Upper Body Pull:
3X: Max Strict Chin Ups*
*If You Are Able to Get 10+ Per Round, Switch To Weighted Chin Ups and Aim for 5 Reps
Conditioning:
4X:
3 Hang Power Cleans (155/105#)
3 Front Squats (155/105#)
Row 500 M
Post results to SugarWOD!
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Heavy Program:
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Warm Up:
Clean and Jerk Warm Up
Low Body Pull:
5X: 2 Squat Cleans + 1 Clean and Jerk: 1 Set Every 3 Minutes
Add 2.5# to Last Session
Upper Body Pull:
3X: Max Strict Chin Ups*
*If You Are Able to Get 10+ Per Round, Switch To Weighted Chin Ups and Aim for 5 Reps
Conditioning:
AMRAP 10:
60 M Sandbag Push
20 Lunges w/ Sandbag
10 TTB
Swole Work:
4X:
20 Front Raises
20 Lateral Raises
20 Reverse Fly's
20 Hammer Curls
Post results to SugarWOD!
