02/09/18: Sandbags, Squats and Push Ups
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Photo Cred: https://www.rj-photo.com
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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:
2X:
20 Scap Push Ups
3R/3L: Spiderman Crawl w/ Elbow Drop
Low Body Push:
5X, 10 Per Leg: Single Leg Squat Off Box w/ KB on Bottom Toes
Upper Body Push:
5x15: Seated on Floor, DB Shoulder Press
Conditioning:
3X:
60 M Sandbag Push
20 Squats w/ Sandbag
20 Push Ups
Post results to SugarWOD!
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Classic CrossFit:
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Warm Up:
2X:
20 Scap Push Ups
3R/3L: Spiderman Crawl w/ Elbow Drop
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:
3X:
60 M Sandbag Push
20 Squats w/ Sandbag
20 Push Ups
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
Guys: Add 2.5# to Last Session
Ladies: Add 1.25# to Last Session
Conditioning:
4X:
20 M DB Walking Lunges (1 hand OH/1 Hand by Side)
10 Strict Pull Ups
Swole Work:
6X:
Max Dips on Bars
15 DB Flys
Post results to SugarWOD!
