03/25/16: Hang Power Cleans, Dips and Rope Climbs

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Announcements:

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GYM WILL BE CLOSED THIS SUNDAY (03/27) FOR EASTER...ENJOY YOUR REST DAY!

Kettlebell Kitchen Meal Delivery:  We are excited to announce our new partnership with Kettlebell Kitchen, a performance food brand! Meals crafted by classically trained chefs, Kettlebell Kitchen is an easy & convenient way to clean up your nutrition, recover faster, work harder, and have fresh meals delivered right to the gym. Fuel the hardest working machine you know- your body!  They will make their first delivery to our gym on March 14th (and every Monday & Thursday thereafter).

The complete menu, along with ingredient lists and nutrition facts can be found here on their website.  Ordering instructions and FAQs can be found here.
 
CFR Members can get 15% off on their orders valid until March 23rd by using the code "Revelation" in the coupon box at checkout!

Saturday, April 2nd at 10:00am:  Gymnastics Clinic!  This clinic is FREE and open to all members, from the experienced gymnast to those beginning to learn the fundamentals!  The clinic will cover:  Hollow Body, Arch Body, Kip, Pull Up (Ring Row, Strict Pull Up, Kipping Pull Up and Butterfly Pull Ups), Toes to Bar (Knees to Elbow, Kipping), Dip (Box Dip, Matador Dip, Ring Dip), Muscle Ups, Pistols and Handstands (Handstand Push Ups, Handstand Walking)...this is everything you need to know to get gymnasty!  It will provide various modifications, and you'll learn how to make progress in your gymnastic movements.

Saturday, April 16th at 10:00am:  Olympic Lifting Clinic!  This clinic is FREE and open to all members, and we encourage EVERYONE to attend!  This will be for all ability levels, from members who have experience with lifting to those who haven't played around much with barbells.  The clinic will cover the snatch and clean and jerk, as well as necessary accessory lifts.  This clinic is so important, as Olympic Lifting is foundational in CrossFit...no matter what your goals are, lifting is what will help you get fitter, faster and stronger, so we hope that you will mark your calendars and plan to attend! 

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WOD:

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Bootcamp:

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A.) Odd/Even 12:

Even:  10 Burpees

Odd:  50 Doubles/150 Singles

B.)  For Time:

1 Round of:

30 Medball Cleans

  15 Dips

  3 Rope Climbs (Modify as Necessary)

Then, 2 Rounds of:

20 Medball Cleans

  10  Dips

  2 Rope Climbs

Then, 3 Rounds of:

10 Medball Cleans

  5  Dips

 1 Rope Climb

Post results to comments!

Optional: EWOD/CoreWOD

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Classic CrossFit:

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A.)  Odd/Even 12:

Even:  5 FS w/ 70%

Odd:  50 Doubles

B.)  For Time:

1 Round of:

30 Hang Power Cleans (115/85#)

  15 Ring Dips

3 Rope Climbs

Then, 2 Rounds of:

20 Hang Power Cleans (115/85#)

  10 Ring Dips

  2 Rope Climbs

Then, 3 Rounds of:

10 Hang Power Cleans (115/85#)

  5 Ring Dips

1 Rope Climb

 

Post results to comments!

Optional: EWOD/CoreWOD

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Heavy CrossFit:

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A.)  Odd/Even 12:

Even:  5 FS w/ 70%

Odd:  50 Doubles

B.)  For Time:

1 Round of:

30 Hang Power Cleans (155/105#)

  15 Ring Dips

3 Rope Climbs

Then, 2 Rounds of:

20 Hang Power Cleans (155/105#)

  10 Ring Dips

  2 Rope Climbs

Then, 3 Rounds of:

10 Hang Power Cleans (155/105#)

  5 Ring Dips

1 Rope Climb

 

Post results to comments!

Optional: EWOD/CoreWOD