W.O.D

MONDAY, SEPTEMBER 11

9/11/ Memorial Workout. -

AMRAP(16).
3 Muscle Ups
4 Squat Cleans (165#/105#)
3 Push Jerks (165#/105#)

16 is the Anniversary , 343 is the number of FF's who lost their lives when the WTC Towers collapsed


Scale muscle ups to the highest level of pull.

Core - Alternating tabatas hollow rock hold and superman holds. 8 rounds total

BOX ANNOUNCEMENTS

CF Reston will be offering only one class this Saturday 9/16 at 7am, Open Gym will be from 5:30pm to 7:30pm. We will be closed for the L1 to be held that weekend.

CF Fairfax will be offering a Double Under Clinic this Saturday 9/16 from 11:30am to 2:30pm. To register click here

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