01/22/18: KB Swings and Double Unders

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Reminder:  There is NO NOON class TODAY (01/22/18)!!  Sorry for any inconvenience! 

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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 your name, your partner, and your 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:

:20 Side Pillar

:30 Alternating Contralateral Deadbug

:20 Side Pillar

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

Low Body Push:

5X:

:30 Seated Wall Sit

60 M Bag Push

Upper Body Push:

DB Push Press:  3x10

Conditioning:

6X:

1 Minute Max Russian KB Swings

1 Minute Max Double Unders

Rest 1 Minute

 

Post results to SugarWOD!

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Classic CrossFit:

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Warm Up:

3X:

:20 Side Pillar

:30 Alternating Contralateral Deadbug

:20 Side Pillar

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:

6X:

1 Minute Max Russian KB Swings

1 Minute Max Max Double Unders

Rest 1 Minute

 

Post results to SugarWOD!

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Heavy Program:

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Warm Up:

3X:

:20 Side Pillar

:30 Alternating Contralateral Deadbug

:20 Side Pillar

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 10 M/Turn 180

Sprint 10 M/Turn 180

Sprint 10 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!