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.

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Cox Farm Cancelled do to weather conditions. Support all of our CFR7 and BCF athletes at the 2018 Fall Brawl at CrossFit Lorton!

https://www.facebook.com/events/640519139664562/

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Strength:
Bench Press
5 x 10 (Across 65-75% of 1RM)

Superset with 8-10 Ring Rows

Conditioning:
5 Sets:
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

It’s time to get up and over the rings. This Saturday, October 27th at 11:30AM, 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. $10 drop in fee for non members.

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It’s time to get up and over the rings. 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. $10 drop in fee for non members.

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Back Squat
5 x 3 @ 85 – 90% (or heavier than last week)

Row Primer:
alternating with a partner row 100, 200, 300 meters each

Test:
:30 work x :30 Rest x 4
RX+ 6 rounds
EVERY ROUND IS MAX EFFORT FOR CALORIES
* Performed Correctly the first Round should be the highest Score
*Record ALL 4 Scores in order

Finisher: Skin the Cats
5 x 5

or goat work

It’s time to get up and over the rings. 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. $10 drop in fee for non members.

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Overview of week:
Monday: Push Press Comple
Tuesday: Back Squats
Wednesday: WODaween Workout
Thursday: Strict Pull-ups
Friday: Bench Press
Saturday: Hero WOD
Sunday: Front Rack Lunges

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Power Clean Push Press Complex
5 Sets of:
3 Power Cleans + 5 Push Press
*ME: Increase Loading Every Set
*Complex is performed Unbroken (Touch and Go)

AMRAP 10:
10 Hang Power Cleans and Jerks 95/65, Rx+: 115/80
10 Burpees