03/06/18

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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 5ppl with a minimum raised 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:

10 DB RDL's

10 Feet Elevated Ring Rows

Classic:

Snatch Warm Up

Low Body Pull:

Bootcamp:

4X:

20 Banded Hamstring Curls

20 Doubles

Classic:

B1.) Deadlift:  5x5:  Ascending Weight Per Set

B3.) 3 Max Effort Consecutive Broad Jumps

Conditioning:

AMRAP 10:

3 Strict Pull Ups

3 Medium Weight Squat Snatches / 6 DB Snatches

Post results to SugarWOD!

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Individual Athletic Development (Formerly "Heavy Program"):

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Warm Up:  (Don't Go Heavy)

3X:

10 DB RDL's

10 Strict Pull Ups

20 Calories on Bike

Low Body Pull: (Same As Classic)

B1.) Deadlift:  5x5:  Ascending Weight Per Set

B3.) 3 Max Effort Consecutive Broad Jumps

Conditioning: (Same as Classic)

AMRAP 10:

3 Strict Pull Ups

6 DB Snatches

Auxillary Work:

AMRAP 8:

20 Hammer Curls

:10 Iso Hold on top of Dip

5 Dips

Post results to SugarWOD!