09/18/17: Squats, Snatches and Rowing

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Friday, September 22:  Women, Wine and (YOGA)WOD Night!  $10 (please bring cash for our Yogi), 6:45-9pm:  Ladies of CFR (Feel Free to Bring Your Friends!),  Dianne Mullin has organized another awesome Women, Wine and WOD night and this time it's with Antilogy Yoga!  The Yoga session will last approximately 1 hour and is open to all levels, so don't worry if you've never done it before!  FitVine Wine will also be doing a wine tasting from 7-9pm!  Feel free to bring snack/beverage of choice!

Saturday, October 7th at 9:00am:  3rd Annual CFR Battle of the Sexes!  Sign up at the gym for a super friendly guys-in-the-gym vs. ladies-in-the-gym competition!  Guys have taken the belt 2 years in a row, and word on the street is the ladies are ready for anything this year!

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WOD:

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Boot Camp:

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Warm Up:

A1.) 15 Banded Hamstring Curls

A2.) Dead Bug:  1 Minute, 3X

Low Body Push:

"Karen"

150 Wallballs for Time (20/14#)

Conditioning:

5X:

10 DB Snatches

20 Calorie Row

 

Post results to SugarWOD!

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Classic CrossFit:

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Warm Up:

A1.) 15 Banded Hamstring Curls

A2.) Dead Bug:  1 Minute, 3X

Low Body Push:

Back Squat:  3x5

Guys:  Add 5# to Last Session

Ladies: Add 2.5# to Last Session

Conditioning:

5X:

5 Snatches (135/95#)

20 Calorie Row

 

Post results to SugarWOD!

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Heavy Program:

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Speed Work:

Dynamic Warm Up

Intensity Sprints:

6X:  60 M:  All-Out, Rest as Long as Necessary to Complete in Same Time*

*Needs to be Within 92% of Maximal Speed to be Effective

Warm Up:

A1.) 15 Banded Hamstring Curls

A2.) Dead Bug:  1 Minute, 3X

Low Body Push:

Back Squat:  3x5

Guys:  Add 5# to Last Session

Ladies: Add 2.5# to Last Session

Upper Body Push:

Press:  3x5

Guys:  Add 2.5# to Last Session

Ladies: Add 1.25# to Last Session

 

Post results to SugarWOD!