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.
Cox Farm Cancelled do to weather conditions. Support all of our CFR7 and BCF athletes at the 2018 Fall Brawl at CrossFit Lorton!
5 x 10 (Across 65-75% of 1RM)
Superset with 8-10 Ring Rows
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