09/22/17: Running and Pull Ups or MU's

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TONIGHT!!:  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:

2X:

20 Barbell Curls

20 Scap Push Ups

Upper Body Push:

Bench Press:  3x5

Guys:  Add 2.5#

Ladies:  Add 1.25#

Conditioning:

AMRAP 20:

Run 400 M

Max Unbroken MU's

Score = Total MU's

 

Post results to SugarWOD!

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Classic CrossFit:

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Warm Up:

2X:

20 Barbell Curls

20 Scap Push Ups

Upper Body Push:

AMRAP 12:

10 HSPU

20 M Bear Crawl

20 Dubs/40 Singles

Conditioning:

AMRAP 20:

Run 400 M

Max Strict Pull Ups

Score = Total Strict Pull Ups

 

Post results to SugarWOD!

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Heavy Program:

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Warm Up:

2X:

20 Barbell Curls

10 Gluteham Raises

Low Body Pull:

Power Clean: 5x3

Guys:  Add 2.5# to Last Session

Ladies:  Add 1.25# to Last Session

Upper Body Pull:

Max Strict Chin Up (3X)

Auxiliary:

4X:

30 M DB Walking Lunges

20 Deficit Push Ups

 

Post results to SugarWOD!