05/24/17: 17.2 Re-Do

NOTE:  Saturday, May 27th at 9:00am will be "Murph"...

Monday (Memorial Day) Schedule:  Class at 9:00am, then Open Gym until 12:00pm.

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Click to Register for CFR Summer Camp!  CrossFit Revelation Summer Camps are designed to develop skills necessary to become a better universal athlete. Learn how to become faster, stronger, and healthier to achieve your fitness goals. The staff fosters a growth mindset designed to benefit the experienced and novice team player as much as the individual sport athlete. Athletes will get a week packed with functional movements in a safe and fun environment.  Athletes will learn how to move efficiently and effectively, and will be taught how to lift safely. This is unlike any other camp they have experienced before.

1st Annual CFR Charity Row:  Saturday, June 24th at Sonny's Place in Somers!  Teams of 5 will be required to raise $500 and collectively complete a marathon row (42,195 M).  This year will benefit the MS Society.  Details and registration information is available at the gym...time to start raising money!

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WOD:

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Boot Camp:

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A.)  AMRAP 12:

2X:

50-ft. Weighted Walking Lunges

16 Knees to Waist

8 Power Cleans

Then, 2X:

50-ft. Weighted Walking Lunges

16 Pull ups

8 Power Cleans...

...Etc., alternating between knees-to-waist and pull ups, every 2 rounds.

B.)  ROMWOD

 

Post results to SugarWOD!

Optional: EWOD/CoreWOD

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Classic CrossFit:

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A.)  (17.2) AMRAP 12:

2X:

50-ft. Weighted Walking Lunges

16 TTB

8 Power Cleans

Then, 2X:

50-ft. Weighted Walking Lunges

16 Bar MUs

8 Power Cleans...

...Etc., alternating between TTB and Bar MUs every 2 rounds.

B.)  ROMWOD

 

Post results to SugarWOD!

Optional: EWOD/CoreWOD

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Heavy Program:

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A.) Strict Press:  5x5, Use Same Weight For All Sets

B.) Bench Press:  -10% of Best 5RM for 3 sets of 5

C.) Chest Elevated Push Ups:  Max Reps, 5X

D.) Shoulder Circuit:  2X, Using Plate

Front Raises:  10

Chest Press:  10

Shoulder Press:  10

Tricep Extension:  10

E.)  15 Minutes of Easy Cardio:  Your Choice

 

 

Post results to SugarWOD!

Optional: EWOD/CoreWOD