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Friday, October 26, 2018

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Friday, October 26, 2018

Thank you to everyone (43 responses) for your extremely valuable feedback on our 2018 member survey! We have reviewed the feedback – click here to review our insight into the most common questions/concerns and changes we are making to our box operations.
 
Your feedback helps us improve the box in our constant pursuit of excellence – we hope you are excited about the changes you will see over the next few weeks!
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It’s time to get up and over the rings. This Saturday, October 27th, we’ll spend an hour working on skills, drills, progression and hopefully some first time muscle ups. More than a party trick, this movement bridges the gap in gymnastics and strength and increases the intensity of standard pull up workouts. Tell a friend and come on out. Free For members and $10 drop in fee for non members.

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Cox Farm Cancelled do to weather conditions. Support all of our CFR7 and BCF athletes at the 2018 Fall Brawl at CrossFit Lorton!

https://www.facebook.com/events/640519139664562/

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Strength:
Bench Press
5 x 10 (Across 65-75% of 1RM)

Superset with 8-10 Ring Rows

Conditioning:
5 Sets:
5 Manmakers (across)
10-15 GHD Sit ups, Fx: V ups
*Rest as needed, Quality, not for time

*Manmaker: Push Up + Renegade Row L/R + Pop to Power Clean + Thruster