The gym will be closed today to host the CrossFit L1 Certification Seminar.

The gym will be closed today to host the CrossFit L1 Certification Seminar.

Join us at Settle Down Brewing Co. in Falls Church from 1-4 PM instead!

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