11/17/17: DB Walking Lunges and RDL's

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 TOMORROW! Saturday, November 18th @ 4:00pm @ CFR:  CrossGiving!:  CrossGiving is literally just a Thanksgiving-ish-Celebration-at-the-CrossFit-Gym.  Everyone brings a dish and some booze and we hang out and eat and chat and have a good time.  There's no cost involved, no working out involved, no special t-shirts...just a little get together!  All are welcome, so feel free to bring family members...kids, included!

Saturday, December 2:  MisFit Toys Throwdown:  The two-person, same sex team charity competition has quickly sold out the last six years and we expect it to sell out again in 2017.  As has been done each year, we ask that each athlete bring a new, unwrapped toy on the day of the competition to be donated to “Toys for Joy.” Each year we also donate a significant amount to a local charity. This year, we’re proud to announce that along with collecting toys for underprivileged children, we will be making our monetary donation to the Ben Callahan Foundation, which was founded in memory of the 10-year-old Branford, CT boy who drowned in the Branford River Friday, July 7, 2017, while swimming with his two brothers. The Ben Callahan Foundation aims to benefit “young athletes, musicians, chefs, and those with beautiful hearts.” 

TO REGISTER TO COMPETE, JUDGE OR VOLUNTEER, FOLLOW ABOVE LINK AND SELECT EITHER "TEAM" "JUDGE" OR "VOLUNTEER"!

CFR Open:  Begins January 8th, 2018!  The CFR open will run for 4 weeks, and each week will have 2 workouts that will be submitted and used for scoring. This event is designed for EVERYONE and is good practice for the CrossFit Games Open that starts in February. For athletes who have participated in past CFR Opens, this will be a great way to measure your progress; for newer CFR athletes, this is a great way to have some benchmark workouts to use for comparison later in training.  The workouts will be used as the class WOD, so you will be doing them either way. Cost will be $30 and will come with a t-shirt. Each week we will announce the top three for each WOD and the overall leaderboard. Overall winners' names will be added to our CFR Open Trophy (out front at the gym)!  Sign up on the whiteboard!

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WOD:

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Boot Camp:

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Warm Up:

3X:

5 Barbell RDL's

5 Muscle Cleans

5 Push Presses

5 Back Squats

5 Good Mornings

5 Rack Stretches

Low Body Pull:

4X:

20 DB RDL's

:30 GHD Supine Bridge

Upper Body Pull:

3X:  Max Strict Chin Ups

Conditioning:

5X:

30 M DB Walking Lunges

20 DB RDL's

 

Post results to SugarWOD!

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Classic CrossFit:

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Warm Up:

3X:

5 Barbell RDL's

5 Muscle Cleans

5 Push Presses

5 Back Squats

5 Good Mornings

5 Rack Stretches

Low Body Pull:

Power Clean:  5x3

Guys:  Add 2.5# to Last Session

Ladies:  Add 1.25# to Last Session

Upper Body Pull:

3X:  Max Strict Chin Ups

Conditioning:

5X:

30 M DB Walking Lunges

20 DB RDL's

 

Post results to SugarWOD!

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Heavy Program:

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*Same As Classic Program Today*

 

Post results to SugarWOD!

11/16/17: Box Jump Overs and Sandbags

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 THIS Saturday, November 18th @ 4:00pm @ CFR:  CrossGiving!:  CrossGiving is literally just a Thanksgiving-ish-Celebration-at-the-CrossFit-Gym.  Everyone brings a dish and some booze and we hang out and eat and chat and have a good time.  There's no cost involved, no working out involved, no special t-shirts...just a little get together!  All are welcome, so feel free to bring family members...kids, included!

Saturday, December 2:  MisFit Toys Throwdown:  The two-person, same sex team charity competition has quickly sold out the last six years and we expect it to sell out again in 2017.  As has been done each year, we ask that each athlete bring a new, unwrapped toy on the day of the competition to be donated to “Toys for Joy.” Each year we also donate a significant amount to a local charity. This year, we’re proud to announce that along with collecting toys for underprivileged children, we will be making our monetary donation to the Ben Callahan Foundation, which was founded in memory of the 10-year-old Branford, CT boy who drowned in the Branford River Friday, July 7, 2017, while swimming with his two brothers. The Ben Callahan Foundation aims to benefit “young athletes, musicians, chefs, and those with beautiful hearts.” 

TO REGISTER TO COMPETE, JUDGE OR VOLUNTEER, FOLLOW ABOVE LINK AND SELECT EITHER "TEAM" "JUDGE" OR "VOLUNTEER"!

CFR Open:  Begins January 8th, 2018!  The CFR open will run for 4 weeks, and each week will have 2 workouts that will be submitted and used for scoring. This event is designed for EVERYONE and is good practice for the CrossFit Games Open that starts in February. For athletes who have participated in past CFR Opens, this will be a great way to measure your progress; for newer CFR athletes, this is a great way to have some benchmark workouts to use for comparison later in training.  The workouts will be used as the class WOD, so you will be doing them either way. Cost will be $30 and will come with a t-shirt. Each week we will announce the top three for each WOD and the overall leaderboard. Overall winners' names will be added to our CFR Open Trophy (out front at the gym)!  Sign up on the whiteboard!

__________________________________

WOD:

__________________________________

__________________________________

Boot Camp:

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Warm Up:

3X:

IT Band Slow Twisting Kick:  2R/2L

Seesaw Walk to Burpee:  2R/2L

:30 Deadbug

Low Body Push:

AMRAP 12:

40 M Sled Push (90/45#)

40 Air Squats

40 M Backwards Sled Drag (90/45#)

Upper Body Push:

5X:

15 DB Floor Presses

Conditioning:

AMRAP 8:

10 Box Jump Overs (24/20")

60 M Sandbag Push

 

Post results to SugarWOD!

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Classic CrossFit:

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Warm Up:

3X:

IT Band Slow Twisting Kick:  2R/2L

Seesaw Walk to Burpee:  2R/2L

:30 Deadbug

Low Body Push:

Back Squat:  3x5

Guys:  Add 5# to Last Session

Ladies:  Add 2.5# to Last Session

Upper Body Push:

Bench Press:  3x5

Guys:  Add 2.5# to Last Session

Ladies:  Add 1.25# to Last Session

Conditioning:

AMRAP 8:

10 Box Jump Overs (30/24")

60 M Sandbag Push

 

Post results to SugarWOD!

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Heavy Program:

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Warm Up:

3X:

IT Band Slow Twisting Kick:  2R/2L

Seesaw Walk to Burpee:  2R/2L

:30 Deadbug

Low Body Push:

Back Squat:  3x5

Guys:  Add 5# to Last Session

Ladies:  Add 2.5# to Last Session

Upper Body Push:

Bench Press:  3x5

Guys:  Add 2.5# to Last Session

Ladies:  Add 1.25# to Last Session

Speed/Endurance Work:

T-Drill:

4 Cones (In The Shape of a T)

Cone 1, then Cone 2 is 10 M (30ft) Directly in Front of Cone 1

Cone 3 is 5 M to the Right of Cone 2 and Cone 4 is 5 M to the Left of Cone 2

10X:  Every Minute on the Minute

Sprint from Cone 1 to Cone 2, Side Shuffle to Cone 3, Side Shuffle to Cone 4, Side shuffle to Cone 2, Back Pedal to Cone 1

 

Post results to SugarWOD!

11/15/17: TTB and Power Snatches

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 THIS Saturday, November 18th @ 4:00pm @ CFR:  CrossGiving!:  CrossGiving is literally just a Thanksgiving-ish-Celebration-at-the-CrossFit-Gym.  Everyone brings a dish and some booze and we hang out and eat and chat and have a good time.  There's no cost involved, no working out involved, no special t-shirts...just a little get together!  All are welcome, so feel free to bring family members...kids, included!

Saturday, December 2:  MisFit Toys Throwdown:  The two-person, same sex team charity competition has quickly sold out the last six years and we expect it to sell out again in 2017.  As has been done each year, we ask that each athlete bring a new, unwrapped toy on the day of the competition to be donated to “Toys for Joy.” Each year we also donate a significant amount to a local charity. This year, we’re proud to announce that along with collecting toys for underprivileged children, we will be making our monetary donation to the Ben Callahan Foundation, which was founded in memory of the 10-year-old Branford, CT boy who drowned in the Branford River Friday, July 7, 2017, while swimming with his two brothers. The Ben Callahan Foundation aims to benefit “young athletes, musicians, chefs, and those with beautiful hearts.” 

TO REGISTER TO COMPETE, JUDGE OR VOLUNTEER, FOLLOW ABOVE LINK AND SELECT EITHER "TEAM" "JUDGE" OR "VOLUNTEER"!

CFR Open:  Begins January 8th, 2018!  The CFR open will run for 4 weeks, and each week will have 2 workouts that will be submitted and used for scoring. This event is designed for EVERYONE and is good practice for the CrossFit Games Open that starts in February. For athletes who have participated in past CFR Opens, this will be a great way to measure your progress; for newer CFR athletes, this is a great way to have some benchmark workouts to use for comparison later in training.  The workouts will be used as the class WOD, so you will be doing them either way. Cost will be $30 and will come with a t-shirt. Each week we will announce the top three for each WOD and the overall leaderboard. Overall winners' names will be added to our CFR Open Trophy (out front at the gym)!  Sign up on the whiteboard!

__________________________________

WOD:

__________________________________

__________________________________

Boot Camp:

____________________________________

Warm Up:

3X:

:30 Hollow Rock

:30 Medball to Toes

:30 Side Pillar Right

:30 Side Pillar Left

Conditioning:

4X:

10 TTB

20 DB Power Snatch

Mobility:

ROMWOD

 

Post results to SugarWOD!

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Classic CrossFit:

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Warm Up:

3X:

:30 Hollow Rock

:30 Medball to Toes

:30 Side Pillar Right

:30 Side Pillar Left

Conditioning:

4X:

10 TTB

20 DB Power Snatch

Mobility:

ROMWOD

 

Post results to SugarWOD!

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Heavy Program:

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Warm Up:

3X:

:30 Hollow Rock

:30 Medball to Toes

:30 Side Pillar Right

:30 Side Pillar Left

A1.) Rear Delt Flys:  30/20/15

A2.) Standing Arnold Press:  12/12/Max

Mobility:

ROMWOD

 

Post results to SugarWOD!