01/19/18: Rowing, Push Presses, TTB

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CFR Holiday Party:  TOMORROW! 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. 

Snatch Made in Heaven In-House Couples Comp!  Saturday, February 17th 9am-12pm (ish):  This is our 3rd Annual Couples Competition and it's a friendly little in-house partner competition.  We will start at 9am, there will be 3 Partner WODs, and the WODs will be appropriate for EVERYONE, so all are encouraged to sign up! Partners do not have to be actual "couples," and can be male/male, male/female, female/female...whatever! This is just a fun way of saying "I love you" or "You're my BFF" and "let's bust our asses with some fun WODs"! The cost is free, OR if you want a t-shirt it's $20/person (picture coming soon!).  Sign up at the gym with you and your partner, team name (and shirt sizes, if you want one)! 

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WOD:

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Boot Camp:

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Warm Up:

3X:

3R/3L:  Seesaw Walk

10 DB RDL's

10 Push Ups

Low Body Pull:

4X:

20 Banded Hamstring Curls

20 Lunges

Upper Body Pull:

3X:  Max Strict Chin Ups

Conditioning:

AMRAP 10:

Row 10 Calories

10 DB Push Presses

10 TTB

 

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:  2 Squat Cleans + 1 Clean and Jerk:  1 Set Every 3 Minutes

Upper Body Pull:

3X:  Max Strict Chin Ups*

*If able to to get 10+ per round, switch to weigthed chin ups & aim for 5 reps*

Conditioning:

AMRAP 10:

Row 10 Calories

10 Push Press (95/65#)

10 TTB

 

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:  2 Squat Cleans + 1 Clean and Jerk:  1 Set Every 3 Minutes

Upper Body Pull:

3X:  Max Strict Chin Ups*

*If able to to get 10+ per round, switch to weigthed chin ups & aim for 5 reps*

Get Jacked:

4X:

Dips w/ 20#:  Max Reps

DB Hex Press:  Max Weight for 8-12 Reps

DB Flys:  Max Weight for 20 Reps

 

Post results to SugarWOD!