No classes today! Instead, come support Girls Gone RX!
First heat kicks off at 8 AM and we’ll finish around 3 PM!

We are hosting over 30 teams of women from all over the DMV for a competition to fight breast cancer! We invite you all to come cheer on our athletes and fight breast cancer with us!
We will have food, raffle prizes and a pop-up shop selling all sorts of CrossFit gear.
We have raised approximately $6,000 and want to keep going! If you’d like to support the fight against breast cancer, DONATE HERE!

Join us TOMORROW for Girls Gone RX!

No CrossFit classes on Saturday as we will be hosting over 30 teams of women from all over the DMV for a competition to fight breast cancer! We invite you all to come cheer on our athletes and fight breast cancer with us!
We will have food, raffle prizes and a pop-up shop selling all sorts of CrossFit gear.
If you’d like to donate to Compete For a Cure you can still do so here: Fight Breast Cancer Here!

Strength
Every 1:30, 5 Rounds
1) 6-8 Strict Handstand Push-Up (FX: Pike/Abmat) (RX+: Deficit)
2) 3-5 Bar Muscle-Ups (FX: 1-2 OR 6-8 Banded Strict Pull-Ups) (RX+: Ring)

Conditioning
AMRAP 9
100m Run
3 Wall Walks (FX: 2) (RX+: 2 Hand Release Push-Up Into Each Wall Walk)
100m Run
9 Shoulder to Overhead (115/80) (FX: 95/65) (RX+: 135/95)

Strength
Every 2:30, 6 Sets
3 Front Squat
1-2) 31X-Tempo (55-60%)
3-4) 30X-Tempo (65-70%)
5-6) No Tempo (75-80%)

Conditioning
EMOM 10
1) 18/14 Calorie Bike (FX: 14/11) (RX+: 21/16)
2) 16/12 Calorie Ski (FX: 12/9) (RX+: 18/14)
3) AMRAP Wall Balls (20/14)
4-5) Rest
*RX/RX+ Min: 30 Total Wall Balls

Work on your Kipping/Butterfly Pull Ups at the Skills Clinic tonight at 5:45 PM!

Conditioning
4 Rounds for Time (RX+: 5 Rounds)
500/400m Row (FX: 400/300m)
50 Double Unders (FX: 35)
400m Run (FX: 300m)
50 Double Unders (FX: 35)
*30:00 Cap

Cool-Down
:45 on/:15 off
1) Single Leg Forward Fold (Side A)
2) Single Leg Forward Fold (Side B)
3) Downdog Stretch
4) Frog Pose
5) Saddle Pose

Strength
In 25:00:
Establish 1RM Deadlift

FX:
Establish 3RM Deadlift

Conditioning
AMRAP 7
14 Goblet Lunges (24/16) (FX: 16/12) (RX+: 32/24)
7 Power Cleans (135/95) (FX: 95/65) (RX+: 165/115)
*RX/RX+ Min: 3 rounds