08/24/17: Snatches, Burpees, Pull Ups

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Wednesday, September 6th, All Day:  Body Comp Cryo (Sign Up at the Gym):  Body Comp Cryo is a one of a kind mobile fitness lab for testing body composition and recovery. The lab provides state of the art technology and services so that individuals can achieve their fitness goals and recover from workout induced pain. Services include whole body cryotherapy, body fat testing with the gold standard BOD POD®, cupping therapy, normatec pulse recovery, as well as resting metabolic rate testing.

Wednesday, September 6th, 6:30pm:  Adam Greenberg, Get Up | The Art of Perseverance, Speaking at CFR:  On July 9th, 2005, Adam Greenberg stepped into the batter’s box for his first major-league plate appearance with the Chicago Cubs. That moment was the culmination of his life’s work and proudest achievement up to that point.  No one suspected the triumph of that moment would be obliterated by a 92 mile-an-hour first-pitch fastball striking Adam just under his helmet on the back of his head. The first pitch of his major-league career threatened not only the future of his ability to play baseball, but life itself.  Get Up | The Art of Perseverance is not simply a baseball story or a story about a baseball player. This book is a beginning. No matter what you’re doing or what you’re facing, Adam offers his story of overcoming adversity and persevering through challenges in hopes of helping you relentlessly pursue your dream for your life.

Friday, September 22:  Women, Wine and (YOGA)WOD Night!  $10 (please bring cash for our Yogi), 6:45-9pm:  Ladies of CFR (Feel Free to Bring Your Friends!),  Dianne Mullin has organized another awesome Women, Wine and WOD night and this time it's with Antilogy Yoga!  The Yoga session will last approximately 1 hour and is open to all levels, so don't worry if you've never done it before!  FitVine Wine will also be doing a wine tasting from 7-9pm!  Feel free to bring snack/beverage of choice!

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WOD:

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Boot Camp:

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A.)  5X:

20 Walking Lunges w/ DB's

10 DB RDL

B.)  3X:

20 Suitcase Deadlifts

20 Burpees Over the KB's

20 Ring Rows

 

Post results to SugarWOD!

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Classic CrossFit:

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A.)  5X:

20 Walking Lunges w/ DB's

10 DB RDL

B.)  3X:

20 Snatches (95/65#)

20 Bar Facing Burpees

20 Pull Ups

 

Post results to SugarWOD!

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Heavy Program:

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Warm Up:

4X:

5 Strict Pull Ups

10 Back Extensions

Compound:

Deadlift: 3x5:  Build to a Heavy 5, Stay There for the 3 Sets

Accessory:

3X:

A1.) 10 Feet Elavated Ring Rows

A2.) 20 DB Rows Per Side

Speed/Endurance Work:

Dynamic Warm Ups

Volume Sprinting:  Run 300 M, Rest 3X Length of Run, 8X* 

*Keep all Splits the Same Time

 

Post results to SugarWOD!

08/23/17: Push Ups and Sandbags

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Wednesday, September 6th, All Day:  Body Comp Cryo (Sign Up at the Gym):  Body Comp Cryo is a one of a kind mobile fitness lab for testing body composition and recovery. The lab provides state of the art technology and services so that individuals can achieve their fitness goals and recover from workout induced pain. Services include whole body cryotherapy, body fat testing with the gold standard BOD POD®, cupping therapy, normatec pulse recovery, as well as resting metabolic rate testing.

Wednesday, September 6th, 6:30pm:  Adam Greenberg, Get Up | The Art of Perseverance, Speaking at CFR:  On July 9th, 2005, Adam Greenberg stepped into the batter’s box for his first major-league plate appearance with the Chicago Cubs. That moment was the culmination of his life’s work and proudest achievement up to that point.  No one suspected the triumph of that moment would be obliterated by a 92 mile-an-hour first-pitch fastball striking Adam just under his helmet on the back of his head. The first pitch of his major-league career threatened not only the future of his ability to play baseball, but life itself.  Get Up | The Art of Perseverance is not simply a baseball story or a story about a baseball player. This book is a beginning. No matter what you’re doing or what you’re facing, Adam offers his story of overcoming adversity and persevering through challenges in hopes of helping you relentlessly pursue your dream for your life.

Friday, September 22:  Women, Wine and (YOGA)WOD Night!  $10 (please bring cash for our Yogi), 6:45-9pm:  Ladies of CFR (Feel Free to Bring Your Friends!),  Dianne Mullin has organized another awesome Women, Wine and WOD night and this time it's with Antilogy Yoga!  The Yoga session will last approximately 1 hour and is open to all levels, so don't worry if you've never done it before!  FitVine Wine will also be doing a wine tasting from 7-9pm!  Feel free to bring snack/beverage of choice!

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WOD:

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Boot Camp:

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A.)  3X:

20 Push Ups

60 M Sandbag Push

B.)  ROMWOD

 

Post results to SugarWOD!

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Classic CrossFit:

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A.)  3X:

20 Push Ups

60 M Sandbag Push

B.)  ROMWOD

 

Post results to SugarWOD!

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Heavy Program:

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Warm Up With Class

ROMWOD

 

Post results to SugarWOD!

08/22/17: OHS, Snatches, Rowing

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Wednesday, September 6th, All Day:  Body Comp Cryo (Sign Up at the Gym):  Body Comp Cryo is a one of a kind mobile fitness lab for testing body composition and recovery. The lab provides state of the art technology and services so that individuals can achieve their fitness goals and recover from workout induced pain. Services include whole body cryotherapy, body fat testing with the gold standard BOD POD®, cupping therapy, normatec pulse recovery, as well as resting metabolic rate testing.

Wednesday, September 6th, 6:30pm:  Adam Greenberg, Get Up | The Art of Perseverance, Speaking at CFR:  On July 9th, 2005, Adam Greenberg stepped into the batter’s box for his first major-league plate appearance with the Chicago Cubs. That moment was the culmination of his life’s work and proudest achievement up to that point.  No one suspected the triumph of that moment would be obliterated by a 92 mile-an-hour first-pitch fastball striking Adam just under his helmet on the back of his head. The first pitch of his major-league career threatened not only the future of his ability to play baseball, but life itself.  Get Up | The Art of Perseverance is not simply a baseball story or a story about a baseball player. This book is a beginning. No matter what you’re doing or what you’re facing, Adam offers his story of overcoming adversity and persevering through challenges in hopes of helping you relentlessly pursue your dream for your life.

Friday, September 22:  Women, Wine and (YOGA)WOD Night!  $10 (please bring cash for our Yogi), 6:45-9pm:  Ladies of CFR (Feel Free to Bring Your Friends!),  Dianne Mullin has organized another awesome Women, Wine and WOD night and this time it's with Antilogy Yoga!  The Yoga session will last approximately 1 hour and is open to all levels, so don't worry if you've never done it before!  FitVine Wine will also be doing a wine tasting from 7-9pm!  Feel free to bring snack/beverage of choice!

__________________________________

WOD:

__________________________________

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Boot Camp:

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A.)  AMRAP 20:

10 HSPU's

1 Minute Plank Hold

Run 200 M

B.)  5X:

6 DB Power Snatches

12 DB Thrusters

15 Calorie Row

 

Post results to SugarWOD!

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Classic CrossFit:

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A.)  20 Minutes to Find 3 Rep Max OHS

B.)  5X:

5 Hang Power Snatches (95/65#)

10 OHS

15 Calorie Row

 

Post results to SugarWOD!

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Heavy Program:

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Warm up:

3X:

10 Feet-Elevated Ring Rows

10 Push Ups

Compound:

3X:

A1.) Close-Grip Bench: 10

A2) Seated DB Press:  10

A3) Deficit Push Ups:  10

Accessory:

Scap Jacked

 

Post results to SugarWOD!