01/29/18: Thrusters and Sandbags

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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:

3X: 

:30 Plank

3R/3L:  Seesaw Walk w/ Light DBs

Low Body Push:

5X:  10 Bulgarian Split Squats (Per Leg)

Upper Body Push:

EMOM 10:

5 HSPU's

Conditioning:

10-8-6-4-2:

DB Thrusters*

*Between Each Set of Thrusters, Complete 60 M Sandbag Push

 

Post results to SugarWOD!

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Classic CrossFit:

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Warm Up:

3X: 

:30 Plank

3R/3L:  Seesaw Walk w/ Light DBs

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:

10-8-6-4-2:

Thrusters (135/95#)*

*Between Each Set of Thrusters, Complete 60 M Sandbag Push

 

Post results to SugarWOD!

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Heavy Program:

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Warm Up:

3X: 

:30 Plank

3R/3L:  Seesaw Walk w/ Light DBs

Movement Prep:

3X: 10M Heel to Butt/Knee to Chest/Lunge with Twist

Speed Warm Up:

2R/2L:  Open Step to 10 M Sprint

2x15 M Push Up Start Sprint

2x15 M Tall to Fall Start

5x20 M Fly Starts

Intensity Sprints:

6X:  Open Step, Take 3 Steps, Catch, Sprint 10 M, 3 Turns in Each Direction

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!