06/18/18

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We are proud to be part of a community that comes together to make amazing things happen. We are proud to be part of a group of people willing to fundraise and row a marathon to do some good in our world. And we’re proud of what we were able to accomplish with the help of our sponsors, rowers/fundraisers, and through all of the generous donations we received.

Our community was able to raise over $20,000 for @wadesarmy! In addition to this, we also raised $1,600 for the Abbe family who is currently battling neuroblastoma. Not only did we raise money, but we also raised awareness of this horrible disease and it’s lack of funding. Please keep raising awareness by sharing a post of your own.

Thanks to our amazing sponsors: @usahaulingrecycling@precisionautorepairma@sonnysplacect@vickiccrselecthomes@kettlebellkitchen@jamesmotorcars@rj_photographer📸. And to @mnols18 and @smontemerlo for all of the hard work it takes to make this event happen.

Thanks to all of our participants for being the backbone of this event and raising the majority of the money through donations from family, friends and local businesses! A huge thank you to everyone who donated raffle prizes so we could help a local family who is directly affected by this disease. And to all of those who volunteered to help haul mats, load rowers, and set up and breakdown everything, we can’t express our gratitude enough.

We wouldn’t have had such a successful day without all of you, and we truly appreciate your support of our charity event.

Thank you to everyone who helped make it happen and thank you for using your power for good. You should be proud of yourselves, you did an amazing thing.

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Kid's Camp:  Sign Up ASAP!! (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:

5 Inch Worms 

10 Push Ups

20 Single Unders

Upper Body Push:

Bench Press:  Drop Set, 5 Drops, 2X

Bootcamp:

4X:

A1.) 8 DB Neutral Grip Bench Press

A2.) 10 Lat Pull Downs

Conditioning:

AMRAP 10:

50 Single Unders

10 Burpees to a Target

 

Post results to SugarWOD!

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Individual Athletic Development:

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Warm Up:

3X:

5 Inch Worms 

10 Push Ups

20 Single Unders

Upper Body Push:

Bench Press:  5 X 5, w/ 75% of Max

Auxiliary Work:

4X:

A1.) 8 DB Neutral Grip Bench Press

A2.) 10 Lat Pull Downs

Conditioning:

AMRAP 10:

50 Single Unders

10 Burpees to a Target

 

Post results to SugarWOD!

06/15/18

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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!

06/14/18

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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:  THIS Saturday...Raise Your $$$!!!  https://www.crowdrise.com/crossfitrevelationscharityrow

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: 

Clean and Jerk

Low Body Pull:

20 Minutes to Build to Best:  2 Clean Pulls + Clean and Jerk

Bootcamp:

Odd/Even 20:

Even:  10 Feet Elevated Ring Rows

Odd:  10 Wallballs

Conditioning:

AMRAP 12:

5 Squat Clean Thrusters (155/105#) / (Bootcamp:  10 DB Thrusters)

10 TTB

 

Post results to SugarWOD!

__________________________________

Individual Athletic Development:

__________________________________

Warm Up: 

Clean and Jerk

Low Body Pull:

20 Minutes to Build to Best:  2 Clean Pulls + Clean and Jerk

Auxiliary Work:

Odd/Even 20:

Even:  10 Feet Elevated Ring Rows

Odd:  10 Wallballs

Conditioning:

AMRAP 12:

5 Squat Clean Thrusters (155/105#)

10 TTB

 

Post results to SugarWOD!