CrossFit For Hope This Saturday!

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

Hope you can make it!


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