02/28/17: More DB Thrusters!

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ANNOUNCEMENTS/UPCOMING EVENTS!

Paleo/Zone Nutrition Challenge:  We will be running a Nutrition Challenge to coincide with the CrossFit Open season...it starts Monday, March 6th!  More details and sign up sheet at the gym!

Women, WOD and Wine Night 2:  Friday, March 3 @ 6:30pm:  Bring a dish/snack to share and your favorite beverage and join the CFR Ladies for an evening of WODs and camaraderie!  

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WOD:

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Boot Camp:

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A.) 400 M Walking Lunges

B.)  AMRAP 15:

60 M  Sandbag Push

3-6-9-12-15-18-21 . . . 

Wallballs (20/14#)

 

Post results to SugarWOD!

Optional: EWOD/CoreWOD

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Classic CrossFit:

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A.)  Back Squat: 10 RM, then -5 & -10% for 10

B.)  AMRAP 15:

60 M  Sandbag Push

3-6-9-12-15-18-21 . . . 

DB Thrusters (50/35#)

 

Post results to SugarWOD!

Optional: EWOD/CoreWOD

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Heavy Program:

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ROMWOD

 

Post results to SugarWOD!

Optional: EWOD/CoreWOD