01/15/18: Rowing and DB 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...Details at the Gym!

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:

:10 Deadbug Home Position

:30 Alternating Ipsilateral Deadbug

:10 Deadbug Home Position

2R/2L:  Seesaw Walk to Vertical Jump (R+L+Jump = 1)

Low Body Push:

Bottom to Bottom Tabata Squats

Upper Body Push:

15 Wall Walks

Conditioning:

Odd/Even 10:

Max Calorie Row

Max DB Push Press

 

Post results to SugarWOD!

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Classic CrossFit:

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Warm Up:

3X:

:10 Deadbug Home Position

:30 Alternating Ipsilateral Deadbug

:10 Deadbug Home Position

2R/2L:  Seesaw Walk to Vertical Jump (R+L+Jump = 1)

Low Body Push:

Back Squat:  3x3

Guys:  Add 5# to Last Session

Ladies:  Add 2.5# to Last Session

Upper Body Push:

Push Press:  3x5

Guys:  Add 2.5# to Last Session

Ladies:  Add 1.25# to Last Session

Conditioning:

Odd/Even 10:

Max Calorie Row

Max DB Push Press

 

Post results to SugarWOD!

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Heavy Program:

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Warm Up:

3X:

:10 Deadbug Home Position

:30 Alternating Ipsilateral Deadbug

:10 Deadbug Home Position

2R/2L:  Seesaw Walk to Vertical Jump (R+L+Jump = 1)

Movement Prep:

3X: 10 M Heel to Butt/Knee to Chest/Spiderman Crawl

Speed Warm Up:

2R/2L:  Open Step to 10 M Sprint and Catch

2x15 M Push Up Start Sprint

2x15 M Tall to Fall Start

5x20 M Fly Starts

Intensity Sprints:

6X:  Sprint 20 M, Turn 180, Sprint 20 M

Low Body Push:

Back Squat:  3x3

Guys:  Add 5# to Last Session

Ladies:  Add 2.5# to Last Session

Upper Body Push:

Push Press:  3x5

Guys:  Add 2.5# to Last Session

Ladies:  Add 1.25# to Last Session

 

Post results to SugarWOD!