05/21/18
/
__________________________________
Saturday, May 26th @ 9:00am: "The Locals": Prepare yourself for the challenging, long, hard (but fun?) Hero workout that Rome created to honor our local heroes.
Monday, May 28th (Memorial Day): Murph: In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.
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
Saturday, July 7th: Tommy WOD, Beer Mile & BBQ...details to come, but Save-the-Date!
__________________________________
Group Class Programming:
__________________________________
Warm Up:
3X:
10 Barbell Bent Over Rows
10 Dips
Upper Body Push:
A1.) Bench Press: 5 X 3, Ascending Weights*
*Focus on Bar Speed, Not Maximal Weight
Bootcamp:
5X:
A1.) 8 DB Neutral Grip Bench
A2.) Max Dips
Conditioning:
5X:
10 Push Presses (135/95#) (Bootcamp: DB Push Presses)
Run 400 M
Post results to SugarWOD!
__________________________________
Individual Athletic Development:
__________________________________
Warm Up:
3X:
:30R/:30L: Side Plank
3R/3L: Seesaw Walk
10 Empty Bar Back Squats
Low Body Push:
A1.) Back Squat: 5 X 3, Ascending Weights*
*Focus on Bar Speed, Not Maximal Weight
Auxiliary:
3X:
10R/10L: Step Ups
30 Banded Good Mornings
Conditioning:
4X:
3 Power Snatches
6 CTB Pull Ups
12 Calories on the Bike
Post results to SugarWOD!
