11/07/17: KB Swings and Skiers

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THIS Saturday, November 11th at 9:00am:  Wade's Workout:  CFR is proud to support @wadesarmy in the fight against neuroblastoma! On Saturday, November 11th at 9:00am, we'll be getting after Wade's Workout!  Head to: www.WadesArmy.org to donate, get your shirt and select CrossFit Revelation as your workout location. Another awesome thing about this charity is that you can choose where your donation will be allocated: support families in the fight against neuroblastoma, fund a clinical trial the government will not, or support their operation.

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"!

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WOD:

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Boot Camp:

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Warm Up (Don't Go Heavy):

2X:

20 KB Swings w/ Open Step

10 Ring Rows

10 Side Lunges (5 Per Side)

Low Body Pull:

400 M Farmers Walk:  Every Break = 10 Suitcase Deadlifts

Upper Body Pull:

3X:  Max Strict Pull Ups

Conditioning:

6X:

20 Russian KB Swings

20 Plyo Skiers

 

Post results to SugarWOD!

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Classic CrossFit:

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Warm Up (Don't Go Heavy):

2X:

20 KB Swings w/ Open Step

10 Ring Rows

10 Side Lunges (5 Per Side)

Low Body Pull:

Deadlift:  1x5

Guys:  Add 10# to Last Session

Ladies:  Add 5# to Last Session

Upper Body Pull:

3X:  Max Strict Pull Ups

Conditioning:

6X:

20 Russian KB Swings (1.5/1)

20 Plyo Skiers

 

Post results to SugarWOD!

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Heavy Program:

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Warm Up (Don't Go Heavy):

2X:

20 KB Swings w/ Open Step

10 Ring Rows

10 Side Lunges (5 Per Side)

Low Body Pull:

Deadlift:  1x5

Guys:  Add 10# to Last Session

Ladies:  Add 5# to Last Session

Upper Body Pull:

3X:  Max Strict Pull Ups

Step Ups:

5 Per Leg, 3X (Choose Weight That Challenges Posture and Position)

Conditioning:

6X:

20 Russian KB Swings (1.5/1)

20 Plyo Skiers

 

Post results to SugarWOD!