It’s time to get up and over the rings. Today 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. This clinic is FREE for members and is a $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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Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia’s Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay in Panjwaii District, about 25 km southwest of Kandahar City on December 23, 2009. He is survived by his parents, Richard and Ethel Jane Nuttall.

Hero WOD:
“Nutts”
For time:
10 HSPU’s
15 Deadlifts 250/175
25 box jumps 30/24
50 pull-ups
100 wall balls 20/14
200 double unders
400m run carrying a plate (45/25) – use a plate off your DL bar

Compare to 9/11/17

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.

================

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