06/15/18

/ Romeo Athletics/

For your planning purposes:

Weekend Schedule:

No Friday 5:30pm Class (It’s cancelled so we can load trucks for Saturday’s row event...if you want to help, we’d appreciate it!)

Gym is Closed Saturday

Gym is Closed Sunday

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Saturday, June 16th:  2nd Annual CFR Charity Marathon Row:  TOMORROW...Gym will be CLOSED! https://www.crowdrise.com/crossfitrevelationscharityrow

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Kid's Camp:  Spots are filling up fast so sign up soon (Link to Register)

Session 1: Ages 4-8: June 25-29th: 10am-12pm
Session 2: Ages 9-14: July 9-13th: 10am-1pm
Session 3: Ages 9-14: August 13-17th: 10am-1pm

Saturday, July 7th:  Tommy WOD, Beer Mile & BBQ...details to come, but Save-the-Date!

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Group Class Programming:

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Warm Up: 

3X:

10 Empty Barbell Bent Over Rows

:30 Handstand Hold

Upper Body Pull:

3 X 3:  ISO/Eccentric Pull Up:  :03 ISO Hold/ :03 Eccentric

Conditioning:

5X:

5 Strict HSPU's

20 Calorie Row

40 Doubles

Accessory Work:

5X:

10 Hammer Curls

10 Dips

 

Post results to SugarWOD!

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Individual Athletic Development:

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(Same as Group Programming Today)

 

Post results to SugarWOD!