03/29/18

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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:

3X:

3R/3L:  Spiderman Complex

3R/3L:  Seesaw Walks

30R/30L:  Side Plank

Low Body Push:

Bootcamp:

100 M Bent Over Sled Drag, 4X

Classic:

1 Set Every 3 Minutes, 5X:

A1.) Deadlift:  5 X 3 (Ascending Weight Per Set)

A2.) 3 High Box Jumps

Conditioning:

5X:

10 Strict Pull ups

5 Back Squats (w/ 70% of Max Weight on Monday), OR 20 Wallballs

Post results to SugarWOD!

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Individual Athletic Development:

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Warm Up:

3X:

3R/3L:  Spiderman Complex

3R/3L:  Seesaw Walks

30R/30L:  Side Plank

Low Body Pull:

A1.) Deadlift:  5 X 3 (Ascending Weight Per Set)

A2.) 3 High Box Jumps

Rest 3-5 Minutes

Auxiliary:

5X:

10 Strict Pull ups

5 Back Squats (w/ 70% of Max Weight on Monday)

Conditioning:

100 M Bent Over Sled Drag, 4X

Post results to SugarWOD!