06/22/17: Snatch Complex, Rowing, OHS and Burpees

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Click to Register for CFR Summer Camp!  CrossFit Revelation Summer Camps are designed to develop skills necessary to become a better universal athlete. Learn how to become faster, stronger, and healthier to achieve your fitness goals. The staff fosters a growth mindset designed to benefit the experienced and novice team player as much as the individual sport athlete. Athletes will get a week packed with functional movements in a safe and fun environment.  Athletes will learn how to move efficiently and effectively, and will be taught how to lift safely. This is unlike any other camp they have experienced before.

1st Annual CFR Charity Row:  Saturday, June 24th at Sonny's Place in Somers!  Teams of 5 will be required to raise $500 and collectively complete a marathon row (42,195 M).  This year will benefit the MS Society.  Details and registration information is available at the gym...time to start raising money!

Saturday, July 15th: Annual Tommy WOD, Beer Mile & BBQ!! 

-"Tommy" WOD:  Dianne Mullin's nephew, Gunnery Sgt. Thomas J. Sullivan was a Springfield, MA native and the recipient of two Purple Hearts.  He also served two tours in Iraq.  On Thursday, July 16th 2015 during a terror attack on the Naval Reserve Center in Chattanooga, TN, Sullivan saved the lives of 13 Marines and a sailor by bringing them to safety before returning to face an active shooter, and ultimately, giving his life while defending his country.  This WOD is in memory of Tommy and we hope you can all join us to honor this hero! Go to marinewod.com for more info about Tommy's story.  If you'd like to purchase a "Tommy WOD" shirt for $20, there will be a sign up sheet on the whiteboard at the gym.

-Beer Mile:  One mile, 4 beers...$10 will cover the cost of beer OR $30 for an epic "Beer Mile" t-shirt and your 4 beers.  Sign up at the gym!

-BBQ:  We'll provide the burgers & dogs. Feel free to bring a side dish or app!

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WOD:

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Boot Camp:

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A.)  100 Wallballs (20/14#)*

*Every Break = 1 Minute Wall Squat Hold

B.)  21-15-9:

Calorie Row

Burpees

 

Post results to SugarWOD!

Optional: EWOD/CoreWOD

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Classic CrossFit:

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A.)  20 Minutes to Build to Max:  Power Snatch/Hang Snatch/Full Snatch/OHS

B.)  21-15-9:

Calorie Row

OHS (95/65#)

Burpees

 

Post results to SugarWOD!

Optional: EWOD/CoreWOD

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Heavy Program:

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ROMWOD

 

Post results to SugarWOD!

Optional: EWOD/CoreWOD

06/21/17: HSPUs, Squats and Dubs

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Click to Register for CFR Summer Camp!  CrossFit Revelation Summer Camps are designed to develop skills necessary to become a better universal athlete. Learn how to become faster, stronger, and healthier to achieve your fitness goals. The staff fosters a growth mindset designed to benefit the experienced and novice team player as much as the individual sport athlete. Athletes will get a week packed with functional movements in a safe and fun environment.  Athletes will learn how to move efficiently and effectively, and will be taught how to lift safely. This is unlike any other camp they have experienced before.

1st Annual CFR Charity Row:  Saturday, June 24th at Sonny's Place in Somers!  Teams of 5 will be required to raise $500 and collectively complete a marathon row (42,195 M).  This year will benefit the MS Society.  Details and registration information is available at the gym...time to start raising money!

Saturday, July 15th: Annual Tommy WOD, Beer Mile & BBQ!! 

-"Tommy" WOD:  Dianne Mullin's nephew, Gunnery Sgt. Thomas J. Sullivan was a Springfield, MA native and the recipient of two Purple Hearts.  He also served two tours in Iraq.  On Thursday, July 16th 2015 during a terror attack on the Naval Reserve Center in Chattanooga, TN, Sullivan saved the lives of 13 Marines and a sailor by bringing them to safety before returning to face an active shooter, and ultimately, giving his life while defending his country.  This WOD is in memory of Tommy and we hope you can all join us to honor this hero! Go to marinewod.com for more info about Tommy's story.  If you'd like to purchase a "Tommy WOD" shirt for $20, there will be a sign up sheet on the whiteboard at the gym.

-Beer Mile:  One mile, 4 beers...$10 will cover the cost of beer OR $30 for an epic "Beer Mile" t-shirt and your 4 beers.  Sign up at the gym!

-BBQ:  We'll provide the burgers & dogs. Feel free to bring a side dish or app!

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WOD:

__________________________________

__________________________________

Boot Camp:

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A.)  AMRAP 18:

5 HSPUs

20 Air Squats

40 Doubles

B.)  ROMWOD

 

Post results to SugarWOD!

Optional: EWOD/CoreWOD

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Classic CrossFit:

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A.)  AMRAP 18:

5 HSPUs

20 Air Squats

40 Doubles

B.)  ROMWOD

 

Post results to SugarWOD!

Optional: EWOD/CoreWOD

__________________________________

Heavy Program:

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A.)  Bench Press:  3RM, then -5 & -10% for 3

B.)  Max Deficit Push Ups w/ Hands on DBs, Rest 2 Minutes, 3X

C.)  DB Skull Crushers:  20, 3X

D.)  1K Row Time Trial

E.)  Scap Jacked

 

 

Post results to SugarWOD!

Optional: EWOD/CoreWOD

06/20/17: Back Squats and "Jackie"

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Click to Register for CFR Summer Camp!  CrossFit Revelation Summer Camps are designed to develop skills necessary to become a better universal athlete. Learn how to become faster, stronger, and healthier to achieve your fitness goals. The staff fosters a growth mindset designed to benefit the experienced and novice team player as much as the individual sport athlete. Athletes will get a week packed with functional movements in a safe and fun environment.  Athletes will learn how to move efficiently and effectively, and will be taught how to lift safely. This is unlike any other camp they have experienced before.

1st Annual CFR Charity Row:  Saturday, June 24th at Sonny's Place in Somers!  Teams of 5 will be required to raise $500 and collectively complete a marathon row (42,195 M).  This year will benefit the MS Society.  Details and registration information is available at the gym...time to start raising money!

Saturday, July 15th: Annual Tommy WOD, Beer Mile & BBQ!! 

-"Tommy" WOD:  Dianne Mullin's nephew, Gunnery Sgt. Thomas J. Sullivan was a Springfield, MA native and the recipient of two Purple Hearts.  He also served two tours in Iraq.  On Thursday, July 16th 2015 during a terror attack on the Naval Reserve Center in Chattanooga, TN, Sullivan saved the lives of 13 Marines and a sailor by bringing them to safety before returning to face an active shooter, and ultimately, giving his life while defending his country.  This WOD is in memory of Tommy and we hope you can all join us to honor this hero! Go to marinewod.com for more info about Tommy's story.  If you'd like to purchase a "Tommy WOD" shirt for $20, there will be a sign up sheet on the whiteboard at the gym.

-Beer Mile:  One mile, 4 beers...$10 will cover the cost of beer OR $30 for an epic "Beer Mile" t-shirt and your 4 beers.  Sign up at the gym!

-BBQ:  We'll provide the burgers & dogs. Feel free to bring a side dish or app!

__________________________________

WOD:

__________________________________

__________________________________

Boot Camp:

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A.)  Banded Good Mornings:  30, Every 3 Minutes, 3X

B.)  "Jackie"

Row 1000 M

50 Thrusters (45/35#)

30 Pull Ups

 

Post results to SugarWOD!

Optional: EWOD/CoreWOD

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Classic CrossFit:

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A.)  Back Squat:  40 Reps w/ 75% (Accumulate Anyway)

B.)  "Jackie"

Row 1000 M

50 Thrusters (45/35#)

30 Pull ups

 

Post results to SugarWOD!

Optional: EWOD/CoreWOD

__________________________________

Heavy Program:

__________________________________

ROMWOD

 

Post results to SugarWOD!

Optional: EWOD/CoreWOD