06/07/17: Running, HSPUs, Pull Ups and Squats

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CFR Summer Volleyball:  We're back at it again this year!  Volleyball will be at Sonny's Place in Somers on Thursday nights (either 7:30, 8:30 or 9:30pm).  We will be putting in teams of 8.  It is $75/person, which covers the league entry fee, your team jersey and a beer after each game.  Let us know if you have any questions.  Last year was super fun and no one takes themselves too seriously, so feel free to try it out this summer and sign up at the gym BY JUNE 8th!

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!

Saturday, July 15th: Annual Tommy WOD, Beer Mile & BBQ!! 

-"Tommy" WOD:  Dianne Mullin's nephew, Gunnery Sgt. Thomas J. Sullivan was a Springfield, MA native and the recipient of two Purple Hearts.  He also served two tours in Iraq.  On Thursday, July 16th 2015 during a terror attack on the Naval Reserve Center in Chattanooga, TN, Sullivan saved the lives of 13 Marines and a sailor by bringing them to safety before returning to face an active shooter, and ultimately, giving his life while defending his country.  This WOD is in memory of Tommy and we hope you can all join us to honor this hero! Go to marinewod.com for more info about Tommy's story.  If you'd like to purchase a "Tommy WOD" shirt for $20, there will be a sign up sheet on the whiteboard at the gym.

-Beer Mile:  One mile, 4 beers...$10 will cover the cost of beer OR $30 for an epic "Beer Mile" t-shirt and your 4 beers.  Sign up at the gym!

-BBQ:  We'll provide the burgers & dogs. Feel free to bring a side dish or app!

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WOD:

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Boot Camp:

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A.)  WOD:

1200 M Run

Then, 12X:

4 HSPUs

8 Ring Rows

12 squats

B.)  ROMWOD

 

Post results to SugarWOD!

Optional: EWOD/CoreWOD

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Classic CrossFit:

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A.)  WOD:

1200 M Run

Then, 12X:

4 Strict HSPUs

8 CTB Pull Ups

12 Squats

B.) ROMWOD

 

Post results to SugarWOD!

Optional: EWOD/CoreWOD

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Heavy Program:

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A.)  Bench Press:  3RM, then -5 & -10% for 3

B.)  DB Hex Press:  10, 4X

B.)  Shoulder Circuit:  3X, Using Plate

Front Raises:  10

Chest Press:  10

Bus Drivers:  20

Shoulder Press:  10

Tricep Extension:  10

C.)  50 Calorie Row, Every Minute Complete 3 Burpees

D.)  Scap Jacked

 

 

Post results to SugarWOD!

Optional: EWOD/CoreWOD