01/12/18: Deadlifts, Hang Squat Cleans, Push Presses

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CFR Holiday Party:  Saturday, January 20th 4:30-8pm @ CFR!  Catered by: Bear’s BBQ, BYOB, Family friendly, Optional Gift Exchange ...Save the Date!  More Info and Sign Up Sheet to come!

New for 2018: OneBook CFR!  OneBook CFR is a way to encourage all members to read the same book and to come together to discuss it in a variety of settings (formal and informal). The group discussion will take place some time in February (date, time and place will be determined based on how many sign up.) If you are interested, write your email address down on the sign up sheet on the whiteboard and Dianne will be in touch!  The first book will be:
Beartown: A Novel by Fredrik Backman. "It's a profound novel about a small town with a big dream and the price required to make it come true."   It's a book that is loved by both women and men alike. If this is well received, we will do another book and the members of CFR will vote on what to read. 

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WOD:

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Boot Camp:

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Warm Up:

3X:

5 Full Range of Motion Gluteham Raises

5 Way Med Ball (10 Throws Per Position)

Low Body Pull:

4X:

20 Back Extensions

:30 Prone GHD Hold

1 Minute Deadbug Home

Upper Body Pull:

3X:  Max Strict Chin Ups

Conditioning:

5X (Use DB's):

15 Deadlifts

10 Hang Power Cleans

5 Push Presses

 

Post results to SugarWOD!

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Classic CrossFit:

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Warm Up:

Clean and Jerk Warm Up

Low Body Pull:

5X (1 Set Every 3 Minutes):  2 Squat Cleans + 1 Clean and Jerk

Guys:  Add 2.5# to Last Session

Ladies:  Add 1.25# to Last Session

Upper Body Pull:

3X:  Max Strict Chin Ups*

*If Able To Get 10+ Per Round, Switch To Weighted Chin Ups (Aim for 5 Reps)

Conditioning:

5X:

15 Deadlifts (95/65#)

10 Hang Squat Cleans

5 Push Presses

 

Post results to SugarWOD!

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Heavy Program:

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Warm Up:

Clean and Jerk Warm Up

Low Body Pull:

5X (1 Set Every 3 Minutes):  2 Squat Cleans + 1 Clean and Jerk

Guys:  Add 2.5# to Last Session

Ladies:  Add 1.25# to Last Session

Conditioning:

4X:

20 M DB Walking Lunges: 1 Hand OH/1 Hand By Side

10 Strict Pull Ups

Swole Work:

6X:

Max Dips on Bars

15 DB Flys

 

Post results to SugarWOD!