01/17/18: CFR Open WODs 3 & 4

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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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(Same As Classic Programming Today)

 

Post results to SugarWOD!

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Classic CrossFit:

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Warm Up:

3X:

2R/2L:  Seesaw Walks

10 Wallballs

10 Contralateral Deadbugs

Conditioning:

CFR Open WODs  3 & 4:

In 10 Minutes:

Row for Calories (100/80)

Then, With Remaining Time, Complete As Many Thrusters As Possible

(RX'd & Masters:  95/65#) (Scaled:  45/35#)

WOD 3 Score = Calorie Row Time

WOD 4 Score = # of Thrusters

Mobility:

ROMWOD

 

Post results to SugarWOD!

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Heavy Program:

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Warm Up:

3X:

2R/2L:  Seesaw Walks

10 Wallballs

10 Contralateral Deadbugs

Mobility:

ROMWOD

 

Post results to SugarWOD!