06/02/17: 10 x 10, 21-15-9

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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.)  800M Walking Lunges

B.)  21-15-9:

Burpees

Calorie Row

C.)  100 Curls

 

Post results to SugarWOD!

Optional: EWOD/CoreWOD

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Classic CrossFit:

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A.)  Back Squat:  10 w/ 60%, Every 3 Minutes, 10X

B.)  21-15-9:

Burpees

Calorie Row

C.)  100 Curls

 

Post results to SugarWOD!

Optional: EWOD/CoreWOD

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Heavy Program:

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A.) Deadlift:  Build to a Heavy Double

B.) Barbell RDL:  8, 5X, Build Weight Each Set

C1.) Full Range Gluteham Raies:  10

C2.) Banded Hamstring Curls:  15 w/ 1 Second Pause on Top, 4X

D.)  3X:

Max Calorie Row in 1 Minute (Goal is 40), Every Rep Short of 40, do 30'' Box Jump

 

Post results to SugarWOD!

Optional: EWOD/CoreWOD