Reminders:
Join us TOMORROW, Saturday, February 11, from 1-4 at Settle Down Easy Brewing Co. in Falls Church to celebrate the beginning of the Open!

CFR7 will be CLOSED this weekend for the CF-L1 Seminar!

Conditioning
5 Rounds of 2:30 on/2:30 off
250/200m Row (FX: 200/150m) (RX+: 300/250m)
60 Double Unders (FX: 40)
AMRAP Single Dumbbell Devil’s Press (50/35) (FX: 35/20) (RX+: Double Dumbbell)

Cooldown
Hollow Rocks 3×10-20
2:00 Foam Roll Calves
2:00/2:00 Pigeon Pose

Strength
Every 2:00, 6 Sets
2 High Hang Squat Clean + 2 Push Jerk (65-70% of 1RM CJ)
*Hold onto bar between reps

Conditioning
For Time:
10 Bar Muscle-Ups (FX: Chest to Bar Pull-Ups ) (RX+: Ring Muscle-Ups)
30 Box Jump Overs (24/20)
45 Thrusters (95/65) (FX: 75/55) (RX+: 115/80)
30 Box Jump Overs (24/20)
10 Bar Muscle-Ups (FX: Chest to Bar Pull-Ups) (RX+: Ring Muscle-Ups)
*15:00 Cap

Blast your core with Coach Mariah at tonight’s 5:45pm Ab Attack!

Strength
Every 2:00, 3 Rounds
1) 10 Hip Thrusts
2) 10 Goblet Cossack Squats
3) :45-1:00 Plank + :15-:30 Ring Row Hold

Conditioning
6 Rounds of :20 on/:10 off
1) AMRAP Calorie Bike
2) Rest
3) Rest
4) Rest
*Score is Total Calories

Strength
Every 2:00, 8 Sets
1-4) 2 Snatch Grip Push Jerk + 2 Overhead Squats (65-70% of 1RM Snatch)
5-8) 2 Snatch Balance (↑)

Conditioning
AMRAP 10
3 Wall Walks (FX: 2) (RX+: 2 Hand Release Push-Ups into each)
9 Overhead Squats (95/65) (FX: 75/55) (RX+: 115/80)
12 Toes to Bar (FX: 9) (RX+: 15)

The 2023 CrossFit Open starts on February 16th!
We will complete the three Open work-outs at the gym every Friday!
We will do a “team draft” one week from today on February 13th, so sign up at http://games.crossfit.com by February 12th to be placed on a team!

Strength/Conditioning
EMOM 20
1) 16/12 Calorie Row (FX: 12/9) (RX+: 18/14)
2) 1 Power Clean + 1 Hang Power Clean (↑, start around 40% of 1RM CJ)
*Hold onto bar between reps

Accessory Work
3 Rounds for Quality
3-6 Strict Rope Pull-Ups (FX: 3-6 Banded/Strict Chin-Up) (RX+: 1-3 Legless Rope Climbs)
25 Underhand Banded Pullaparts