01/23/18: Ring Rows, Push Presses, Plyo Skiers

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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)! 

2nd Annual CFR Charity Marathon Row:  Save-the-Date!!  Saturday, June 16, 2018 at Sonny's Place in Somers.  Teams of 5 (so start finding your team members!) must raise $ to compete in the marathon row.  All proceeds go to charity...this year our charity is Wade's Army!

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WOD:

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Boot Camp:

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(Warm Up:  Don't Go Heavy)

2X:

:15/:15:  Captain Morgan Left Elbow

:15/:15:  Captain Morgan Right Elbow

20 DB RDL's

Trunk Stability Work:

4X:

:30 GHD Supine Hold

10 Full Gluteham Raises

Low Body Pull:

4X:

20 KB Suitcase Deadlifts

10 Burpees

Conditioning:

5X:

5 Feet Elevated Ring Rows

10 DB Push Presses

20 Plyo Skiers

 

Post results to SugarWOD!

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Classic CrossFit:

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Warm Up:

Snatch Warm Up

Dynamic Pull:

Snatch:  5 x 3, One Set Every 3 Minutes

Guys:  Add 2.5# to Last session

Ladies:  Add 1.5# to Last Session

Low Body Pull:

Deadlift:  1 x 3

Guys:  Add 10# to Last Session

Ladies:  Add 5# to Last Session

Conditioning:

5X:

5 Feet Elevated Ring Rows

10 DB Push Presses

20 Plyo Skiers

 

Post results to SugarWOD!

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Heavy Program:

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Warm Up:

Snatch Warm Up

Dynamic Pull:

Snatch:  5 x 3, One Set Every 3 Minutes

Guys:  Add 2.5# to Last session

Ladies:  Add 1.5# to Last Session

Low Body Pull:

Deadlift:  1 x 3

Guys:  Add 10# to Last Session

Ladies:  Add 5# to Last Session

Step Ups:

3X:  10 Per Leg (Choose Weight That Challenges Posture/Position)

Conditioning:

5X:

5 Feet Elevated Ring Rows

10 DB Push Presses

20 Plyo Skiers

 

Post results to SugarWOD!