02/12/18: Doubles 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)!
Sunday, March 4th: 4th Annual Northeastern States Weightlifting Open: The 4th Annual Northeastern States Weightlifting Open will be hosted at CrossFit Revelation on Sunday, March 4th. This is a sanctioned USAW meet, and will likely sell out, so sign up soon at connecticutweightlifting.com!
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:
:30R/:30L Side Pillar
10 DB RDL's
Low Body Push:
5X: 30 M DB Walking Lunges
Upper Body Push:
100 Chest Elevated Push Ups*
*Every Break = 10 Burpees
Conditioning:
300 Doubles*
*Every break = 10 Calorie Row
Post results to SugarWOD!
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Classic CrossFit:
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Warm Up:
3X:
:30R/:30L Side Pillar
10 DB RDL
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:
300 Doubles*
*Every Break = 10 Calorie Row
Post results to SugarWOD!
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Heavy Program:
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Warm Up:
2X:
5 Way Medball Circuit
20 Banded Hamstring Curls
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 20 M
Turn 180
Sprint 20 M
Low Body Push:
Back Squat: 3x5
Guys: Add 5# to Last Session
Ladies: Add 2.5# to Last Session
Upper Body Push:
Press: 3x5
Guys: Add 2.5# to Last Session
Ladies: Add 1.25# to Last Session
Post results to SugarWOD!
