09/21/17: Squats, Snatches and Running

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TOMORROW!  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:

3X:

10 Gluteham Raises

10 Lunges with Twist

Low Body Push:

4X:

20 Wallballs (20/14#)

10 Burpees

Conditioning:

4X:

30 DB Snatches (Alternating)

Run 200 M

 

Post results to SugarWOD!

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Classic CrossFit:

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Warm Up:

3X:

10 Gluteham Raises

10 Lunges with Twist

Low Body Push:

Back Squat:  3x5

Guys:  Add 5# to Last Session

Ladies: Add 2.5# to Last Session

Conditioning:

4X:

30 DB Snatches (Alternating) (50/35#)

Run 200 M

 

Post results to SugarWOD!

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Heavy Program:

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Warm Up:

3X:

20 Scap Push Ups

10 Lunges w/ a Twist

Low Body Push:

Back Squat: 3x5

Guys:  Add 5# to Last Session

Ladies:  Add 2.5# to Last Session

Upper Body Push:

Bench Press:   3x5

Guys:  Add 2.5# to Last Session

Ladies:  Add 1.25# to Last Session

Speed/Endurance Work:

Dynamic Warm Ups

Volume Sprinting:

Run 120 M, Rest 3X Length of Run, 11X (Keep all Splits the Same)

 

Post results to SugarWOD!