02/12/18: Doubles and Rowing

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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)! 

Sunday, March 4th:  4th Annual Northeastern States Weightlifting Open:  The 4th Annual Northeastern States Weightlifting Open will be hosted at CrossFit Revelation on Sunday, March 4th.  This is a sanctioned USAW meet, and will likely sell out, so sign up soon at connecticutweightlifting.com!

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:

:30R/:30L Side Pillar

10 DB RDL's

Low Body Push:

5X:  30 M DB Walking Lunges

Upper Body Push:

100 Chest Elevated Push Ups*

*Every Break = 10 Burpees

Conditioning:

300 Doubles*

*Every break = 10 Calorie Row

 

Post results to SugarWOD!

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Classic CrossFit:

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Warm Up:

3X:

:30R/:30L Side Pillar

10 DB RDL

Low Body Push:

Back Squat:  3x3

Guys:  Add 5# to Last Session

Ladies:  Add 2.5# to Last Session

Upper Body Push:

Bench Press:  3x3

Guys:  Add 2.5# to Last Session

Ladies:  Add 1.25# to Last Session

Conditioning:

300 Doubles*

*Every Break = 10 Calorie Row

 

Post results to SugarWOD!

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Heavy Program:

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Warm Up:

2X:

5 Way Medball Circuit

20 Banded Hamstring Curls

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 20 M

Turn 180

Sprint 20 M

Low Body Push:

Back Squat:  3x5

Guys:  Add 5# to Last Session

Ladies:  Add 2.5# to Last Session

Upper Body Push:

Press:  3x5

Guys:  Add 2.5# to Last Session

Ladies:  Add 1.25# to Last Session

 

Post results to SugarWOD!