Hey Cypher Fans,
This is just an announcement and reminder that we will be having our CrossFit For Hope St. Jude Hospital fundraiser workout and BBQ/Potluck this coming Saturday June 9th @ 9AM-1PM. Please donate via our Cypher Health & Fitness Donation Page, any amount is helpful and appreciated. We will have a completely scalable workout much like the usual Saturday class (though it may take a bit longer depending on how many people participate), and then a Potluck and BBQ gathering immediately following. Please RSVP using this Evite Invitation if you plan on coming and/or participating. Feel free to invite/bring friends & family, just please note it in your RSVP.
All guests must fill out our e-waiver if they have never been to CF Cypher before.
The Workout, “Hope,” has the same format as “Fight Gone Bad.” In this workout you rotate through 5 movement stations over the course of 5 minutes, performing As Many Reps As Possible (AMRAP) at each station, 1 minute per station. This is a 5 minute “round” from which a 1 minute break is allowed before repeating twice more for a total of 3 rounds (17 minutes in all). The clock does not reset or stop between stations. On the call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep.
Three rounds for max reps of:
1 min Burpees
1 min Power Snatches @ 75/55#
1 min Box Jumps @ 24/20″
1 min Thrusters @ 75/55#
1 min Chest-to-Bar Pull-ups
1 min Rest
All movements are scalable to any ability level.
You can also volunteer to bring food/drink items to the Potluck using this shared google spreadsheet. Let me know if you have any questions by e-mailing firstname.lastname@example.org.
Hope you can make it!