THANK YOU to everyone who came to compete, or support us at Sadie Hawkins this past weekend! We had a blast welcoming everyone into our home!
Congrats to Peyton and Megan for taking 1st place in the Varsity division, Coach Elizabeth and Mo for taking 2nd in the Junior Varsity division, and Adam and Vickie for taking 3rd in the Junior Varsity division! Shout out to CFR7 Programming for making us FIT in this stacked field of athletes!

Strength
Every 2:00, 9 Sets
1-3) 1 Squat Snatch + 1 High Hang Squat Snatch (↑, start at 50-60% 1RM Snatch)
4-6) 1 Squat Snatch + 1 Hang Squat Snatch (↑)
7-9) 1 Squat Snatch (↑)
*Hold onto bar b/t reps

Conditioning
AMRAP 9
200m Run
9/9 Single Dumbbell Snatch (50/35) (FX: 35/20)
30′ Handstand Walk (FX: 3 Wall Walks) (RX+: Unbroken)

POWER YOGA, 8 AM!
Family and Friends (non-members) welcome to drop-in to Yoga for $10!

Strength
Every 2:00, 3 Rounds
1) 50’/50′ Single Kettlebell Front Rack Walking Lunge
2) 100’/100′ Single Arm Banded Farmer’s Carry

Conditioning
6 Rounds of :45 on/:15 off
1) 16/12 Calorie Row (FX: 12/9) (RX+: 20/15)
2) AMRAP Burpee Box Jump Overs (24/20)
3) Rest
*Score is total BBJO

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