There will be no classes today, as the gym is closed for the Sadie Hawkins Competition!
We will have 70 athletes (17 from CFR7!) from all over the DMV coming to compete!
First event kicks off at 8:30 AM and we finish around 3 PM. Come cheer, eat, and shop!
Vendors:
Airrosti Rehab Center – Aches and Pains? Come talk to the doctors!
Healthy Fresh Meals – Serving breakfast and lunch!
The Fit Collective – Pop-Up shop! CrossFit clothing and gear!

Strength
Every 2:00, 3 Rounds
1) 15 Dumbbell Bench Press + :30-:45 Plank
2) 10 Feet Elevated Ring Rows + 20 Alternating Dumbbell Bicep Curls

Conditioning
2 Rounds of 3:00 on/1:30 off – w/ Partner, Split in Any Way
1) AMRAP Calorie Bike – Resting Partner in Goblet Hold
2) AMRAP Calorie Ski – Resting Partner in Single Arm Suitcase Hold
*Kettlebell Weights: (24/16) (FX: 16/12) (RX+: 32/24)
*Score is total Calories

Strength/Skill
3 Rounds of :45 on/:15 off
1) 10 Cossack Squats
2) 10 Spanish Squats
3) 40-60 Crossover Single Unders OR Speed Steps
4) 15-20 Hollow Rocks

Conditioning
3 Rounds for Time:
800m Run (FX: 600m)
40 Wall Balls (20/14) (FX: 30) (RX+: Unbroken)
120 Double Unders (FX: 90) (RX+: 160)
*28:00 Cap

Join us for Core-Flex tonight at 5:45 PM!

Strength
Every 2:00, 5 Sets
3-Position Power Snatch
1-3) 65-70%
4-5) 70-75%
*High Hang, Hang, Floor
*Hold onto bar between reps

Conditioning

4 Rounds of :45 on/:15 off
1) AMRAP Calorie Row
2) AMRAP Power Snatch (95/65) (FX: 75/55)
3) AMRAP Burpees Over Bar
4) AMRAP Chest to Bar Pull-Ups (FX: Pull-Ups)
5) Rest
*Score is total reps

Strength
In 15:00
Establish 3RM Back Squat

FX:
Every 3:00, 5 Sets
5 Back Squats
1) 65-70%
2) 70-75%
3-5) 75-80%

Conditioning
AMRAP 9
3 Hang Squat Cleans (155/105) (FX: 115/80) (RX+: 185/125)
9 Box Jumps Overs (30/24) (FX: 24/20)
15 Sit-Ups