05/21/18

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Saturday, May 26th @ 9:00am:  "The Locals":  Prepare yourself for the challenging, long, hard (but fun?) Hero workout that Rome created to honor our local heroes.

Monday, May 28th (Memorial Day):  Murph:  In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.  This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Saturday, June 16th:  2nd Annual CFR Charity Marathon Row:  The CFR Charity row is back! We have selected Wade's Army as our row charity and are setting a new goal of raising over $15,000 for them. Wade's Army was founded by the Welbourn and DeBruin families to recruit others to use their power for good and bring the fight to pediatric cancer. This year's row will be held at Sonny's Place on June 16th 2018 with registration starting at 8am and the marathon row starting at 9am. We have the same rules as last year, teams of 5 people need to raise a minimum of $500.00 (per team). We made it really easy to sign up this year. The link below will take you to this year's fundraising page on CrowdRise where you can donate, sign up a team, or join an existing team. To create a team just click on the large grey button that says "Setup Your Fundraiser" and you are all set. To join an existing team just click on one of the "Team Pages" on the bottom of event page and sign up. Once you are all signed feel free to share your team page or the event page with anyone and everyone you want to. If you have any questions please feel free to reach out to me at to Scott Montemerlo @:  scottmontemerlo@gmail.com.  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:

3X:

10 Barbell Bent Over Rows

10 Dips

Upper Body Push:

A1.) Bench Press:  5 X 3, Ascending Weights*

*Focus on Bar Speed, Not Maximal Weight

Bootcamp:

5X:

A1.) 8 DB Neutral Grip Bench

A2.) Max Dips

Conditioning:

5X:

10 Push Presses (135/95#) (Bootcamp: DB Push Presses)

Run 400 M

 

Post results to SugarWOD!

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Individual Athletic Development:

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Warm Up:

3X:

:30R/:30L:  Side Plank

3R/3L:  Seesaw Walk

10 Empty Bar Back Squats

Low Body Push:

A1.) Back Squat:  5 X 3, Ascending Weights*

*Focus on Bar Speed, Not Maximal Weight

Auxiliary:

3X:

10R/10L:  Step Ups

30 Banded Good Mornings

Conditioning: 

4X:

3 Power Snatches

6 CTB Pull Ups

12 Calories on the Bike

 

Post results to SugarWOD!

05/18/18

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Friday, May 18th:  Women, WOD and Wine Night...details to come, but Save-the-Date!

Saturday, May 26th @ 9:00am:  "The Locals":  Prepare yourself for the challenging, long, hard (but fun?) Hero workout that Rome created to honor our local heroes.

Monday, May 28th (Memorial Day):  Murph:  In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.  This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Saturday, June 16th:  2nd Annual CFR Charity Marathon Row:  The CFR Charity row is back! We have selected Wade's Army as our row charity and are setting a new goal of raising over $15,000 for them. Wade's Army was founded by the Welbourn and DeBruin families to recruit others to use their power for good and bring the fight to pediatric cancer. This year's row will be held at Sonny's Place on June 16th 2018 with registration starting at 8am and the marathon row starting at 9am. We have the same rules as last year, teams of 5 people need to raise a minimum of $500.00 (per team). We made it really easy to sign up this year. The link below will take you to this year's fundraising page on CrowdRise where you can donate, sign up a team, or join an existing team. To create a team just click on the large grey button that says "Setup Your Fundraiser" and you are all set. To join an existing team just click on one of the "Team Pages" on the bottom of event page and sign up. Once you are all signed feel free to share your team page or the event page with anyone and everyone you want to. If you have any questions please feel free to reach out to me at to Scott Montemerlo @:  scottmontemerlo@gmail.com.  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 (Don't Go Heavy)

3X:

5 Way Medball Circuit

10 Empty Bar Strict Press

5 Ring Rows

Upper Body Push:

Bench Press:  5 X 5, Ascending Weights* 

*Focus on Bar Speed, Not Maximal Weight

Bootcamp:

5X:

10 Explosive Push Ups

Max Dips

Conditioning: 

5X:

10 DB Snatches (70/50#)

20 M Lunges Holding DB in Goblet Positon 

20 Push Ups

20 Calorie Row

 

Post results to SugarWOD!

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Individual Athletic Development:

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Warm Up: 

3X:

10 Scap Dips

10 Scap Pull Ups

THEN

3X:

Row 10 Calories

10 Push Ups

Upper Body Push:

A.) Push Press:  Build to Heavy Triple

THEN:

Max Reps at 80% of Triple

Auxiliary:

5X:

10 Hammer Curls

10 Dips

Conditioning:

5X:

20 Push Ups

20 Calorie Row

 

Post results to SugarWOD!

05/17/18

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Friday, May 18th:  Women, WOD and Wine Night...details to come, but Save-the-Date!

Saturday, May 26th @ 9:00am:  "The Locals":  Prepare yourself for the challenging, long, hard (but fun?) Hero workout that Rome created to honor our local heroes.

Monday, May 28th (Memorial Day):  Murph:  In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.  This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Saturday, June 16th:  2nd Annual CFR Charity Marathon Row:  The CFR Charity row is back! We have selected Wade's Army as our row charity and are setting a new goal of raising over $15,000 for them. Wade's Army was founded by the Welbourn and DeBruin families to recruit others to use their power for good and bring the fight to pediatric cancer. This year's row will be held at Sonny's Place on June 16th 2018 with registration starting at 8am and the marathon row starting at 9am. We have the same rules as last year, teams of 5 people need to raise a minimum of $500.00 (per team). We made it really easy to sign up this year. The link below will take you to this year's fundraising page on CrowdRise where you can donate, sign up a team, or join an existing team. To create a team just click on the large grey button that says "Setup Your Fundraiser" and you are all set. To join an existing team just click on one of the "Team Pages" on the bottom of event page and sign up. Once you are all signed feel free to share your team page or the event page with anyone and everyone you want to. If you have any questions please feel free to reach out to me at to Scott Montemerlo @:  scottmontemerlo@gmail.com.  https://www.crowdrise.com/crossfitrevelationscharityrow

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

__________________________________

Group Class Programming:

__________________________________

Warm Up:

2X:

10 Empty Bar Back Squat

10R/10L Single Leg Hip Bridge

1:00 Deadbug

Low Body Push:

Back Squat:  5 X 5, Ascending Weights*

*Focus on Bar Speed, Not Maximal Weight

Bootcamp:

A1.) Bulgarian Split Squats:  5R/5L

A2.) 4 Slow Eccentric GHD Drops w/ Explosive Push Ups

Conditioning:

EMOM 10:

60 M Sandbag Push

 

Post results to SugarWOD!

__________________________________

Individual Athletic Development:

__________________________________

Warm Up: 

3X:

Contralateral Deadbug

10 DB RDL

:30R/:30L Side Plank

Low Body Pull:

Deadlift:  3'' Block*, 5 X 5, Ascending Weights

*Place 45# Plate Under Barbell to Raise Barbell 3'' Off Ground

Auxiliary:

A1.) 20 Toe Elevated KB Toe Up Knee Up

A2.) 3 Max Distance Consecutive Broad Jumps

Conditioning:

EMOM 10:

60 M Sandbag Push

 

 

Post results to SugarWOD!