01/30/18: MUs and Hang Snatches

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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:

5 Way Medball Circuit

5 Chest Down Snow Angels

10 Banded Good Mornings

Trunk Stability Work/Low Body Pull:

5X:

20 Back Extensions

20 Ipsilateral Deadbugs

60 M Bent Over Sled Drag

Conditioning:

AMRAP 12:

6 Feet Eleveated Ring Rows

12 DB Power Snatch

 

Post results to SugarWOD!

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Classic CrossFit:

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Warm Up:

Snatch Warm Up

Dynamic Pull:

Snatch:

5x3:  One Set Every Other Minute

Add 2.5# to Last Session

Low Body Pull:

Deadlift:  1x3

Add 10# to Last Session

Conditioning:

AMRAP 12:

6 Muscle Ups

12 Hang Snatch (75/55#)

 

Post results to SugarWOD!

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Heavy Program:

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Warm Up:

Snatch Warm Up

Dynamic Pull:

Snatch:  Build to a Medium Weight

5x3:  One Set Every Other Minute

Low Body Pull:

Deadlift:  1x3

Drop Weight by 20# From Last Week

Step Ups:

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

Conditioning:

AMRAP 12:

6 Muscle Ups

12 Hang Snatch (75/55#)

 

Post results to SugarWOD!