Monday, June 29, 2015

CFR7 will close Friday, July 3rd at 1:30 pm . Regular am classes (0530, 0630, 0730,1200) will be available and we will run Open Gym through the morning from 0830-1200.  Saturday, July 4 we will have our regular 10:00 am WOD and open gym.  If you’re in need of more WOD options, ALL members please feel free to workout at Ballston Crossfit.

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Warm-up: 5 min double unders

Strength:
EMOTM 12:
First 6 minutes: 3 presses (A)
Last 6 minutes: 2 presses (A)

Skill + Conditioning:
EMOTM 20:
Odd minutes: 3 muscle ups*
Even minutes: max rep burpees

**Substitute 6-9 pull-ups and ring dips