02/14/18: 21-15-9

/ CrossFit Revelation/

__________________________________

Saturday, February 17th:  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!

Saturday, June 16th:  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!

__________________________________

WOD:

__________________________________

__________________________________

Boot Camp:

____________________________________

Warm Up:

2X:

5 Way Medball Circuit

20 Banded Hamstring Curls

Low Body Push:

Bottom to Bottom Tabata Squats

Upper Body Push:

15 Wall Walks

Conditioning:

21-15-9:

Back Squats (45/35#)

HSPUs

 

Post results to SugarWOD!

__________________________________

Classic CrossFit:

__________________________________

Warm Up:

2X:

5 Way Medball Circuit

20 Banded Hamstring Curls

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:

21-15-9:

Back Squats (165/135)

HSPU's

 

Post results to SugarWOD!

__________________________________

Heavy Program:

__________________________________

Warm Up:

Dynamic Warm Ups

Then:

3X:

:30 Home Deadbug

:30 Plank

Mobility:

ROMWOD

 

Post results to SugarWOD!