02/08/18: Kipping Practice and Death by 10 M

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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)! 

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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(Same As Classic Today)

 

Post results to SugarWOD!

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Classic CrossFit:

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Warm Up:

Dynamic Warm Ups

Skill Work:

10 Minutes of Kipping Practice and Review

Conditioning:

Death by 10 M

 

Post results to SugarWOD!

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Heavy Program:

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Warm Up:

2X:

20 Scap Push Ups

3R/3L:  Spiderman Crawl w/ Elbow Drop

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

Volume Sprinting:

EMOM 10:

100 M Run at 70-80%

 

Post results to SugarWOD!