01/06/17: Benching, Rowing, WBs

______________________________________

UPCOMING EVENTS!

Monday, January 9th: Starting the first week of January, the CFR open will run for 4 weeks. 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! (The workouts will be used as the class WOD, so you will be doing them either way.)  Cost will be $30 and that covers a t-shirt and scoring. Each week we will announce the top three for each WOD and the overall leaderboard.  Last year's Open was a blast, so let's have another great year!  Sign up on the whiteboard!

Saturday, January 21st:  CFR's After-The-Holidays-Party!  Details TBA.

__________________________________

WOD:

__________________________________

__________________________________

Boot Camp:

____________________________________

A.)  Odd/Even 10:

10 Calorie Row or Bike

B.)  WOD:

Row 1000 M

60 WB's (20/14#)

Row 1000 M

 

Post results to SugarWOD!

Optional: EWOD/CoreWOD

__________________________________

Classic CrossFit:

__________________________________

A.)  Drop Set Bench Press:  2X

B.)  WOD:

Row 1000 M

60 WB (20/14#)

Row 1000 M

 

Post results to SugarWOD!

Optional: EWOD/CoreWOD

__________________________________

Heavy CrossFit:

__________________________________

A.)  Drop Set Bench Press:  2X

B.)  WOD:

Row 1000 M

60 WB (30/20#)

Row 1000 M

 

Post results to SugarWOD!

Optional: EWOD/CoreWOD