03/13/18

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Saturday, June 16th:  2nd Annual CFR Charity Marathon Row:  The CFR Charity row is back! We have selected Wade's Army as our row charity and are setting a new goal of raising over $15,000 for them. Wade's Army was founded by the Welbourn and DeBruin families to recruit others to use their power for good and bring the fight to pediatric cancer. This year's row will be held at Sonny's Place on June 16th 2018 with registration starting at 8am and the marathon row starting at 9am. We have the same rules as last year, teams of 5 people need to raise a minimum of $500.00 (per team). We made it really easy to sign up this year. The link below will take you to this year's fundraising page on CrowdRise where you can donate, sign up a team, or join an existing team. To create a team just click on the large grey button that says "Setup Your Fundraiser" and you are all set. To join an existing team just click on one of the "Team Pages" on the bottom of event page and sign up. Once you are all signed feel free to share your team page or the event page with anyone and everyone you want to. If you have any questions please feel free to reach out to me at to Scott Montemerlo @:  scottmontemerlo@gmail.com.  https://www.crowdrise.com/crossfitrevelationscharityrow

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Group Class Programming:

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Warm Up (Don't Go Heavy):

Bootcamp:

3X:

15 Banded Hamstring Curls

3R/3L:  Spiderman Complex

Classic:

Snatch Warm Up

Low Body Pull:

Bootcamp:

5X:

20 DB RDL

20 Step Ups

Classic:

Snatch:  2, Every 3 Minutes, 5X

Conditioning:

AMRAP 12:

3 Deadlifts (315/255#) (10 Suitcase Deadlifts)

6 MU's (20 Ring Rows)

Post results to SugarWOD!

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Individual Athletic Development (Formerly "Heavy Program"):

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Movement Prep:

3X:

15 Banded Hamstring Curls

3R/3L:  Spiderman Complex

Warm Up:  Snatch Warm Up

Low Body Pull:

A.)  Snatch:  2, Every 3 Minutes, 5X

5X:

B1.)  3 Deadlifts:  Ascending, Build to Heavy Triple

B2.) 3 Consecutive Max Effort Broad Jumps

Rest 3-5 Minutes

Auxiliary:

5X:

20 DB RDL

5 Step Ups

Swole:

5X:

8 Lat Pull Downs (Use Machine):  Heavy

10 Jammer Arm Presses

Post results to SugarWOD!