09/08/17: Powerclean, Lunges, MU's

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TOMORROW!  Saturday, September 9th, 10:00am:  Adam Greenberg, Get Up | The Art of Perseverance, Speaking at CFR:  On July 9th, 2005, Adam Greenberg stepped into the batter’s box for his first major-league plate appearance with the Chicago Cubs. That moment was the culmination of his life’s work and proudest achievement up to that point.  No one suspected the triumph of that moment would be obliterated by a 92 mile-an-hour first-pitch fastball striking Adam just under his helmet on the back of his head. The first pitch of his major-league career threatened not only the future of his ability to play baseball, but life itself.  Get Up | The Art of Perseverance is not simply a baseball story or a story about a baseball player. This book is a beginning. No matter what you’re doing or what you’re facing, Adam offers his story of overcoming adversity and persevering through challenges in hopes of helping you relentlessly pursue your dream for your life.

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!

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WOD:

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Boot Camp:

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Warm Up:

3X:

10 Gluteham Raises

10 Seated DB Curls

Upper Body Push:

5X:

20 Push Ups

10 Feet-Elevated Ring Rows

Conditioning:

4X:

12 DB Power Cleans

6 DB Lunges

3 Strict Pull Ups (These Should Be CHALLENGING)

 

Post results to SugarWOD!

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Classic CrossFit:

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Warm Up:

3X:

10 Gluteham Raises

10 Seated DB Curls

Upper Body Push:

Bench Press:  3x5

Guys:  Add 2.5# to Last Session

Ladies:  Add 1.25# to Last Session

Conditioning:

4X:

12 Power Cleans (135/95#)

6 Lunges (135/95#)

3 MU's

 

Post results to SugarWOD!

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Heavy Program:

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Warm Up:

3X:

10 Gluteham Raises

10 Seated DB Curls

Low Body Pull:

Powerclean:  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!