We hope that everyone had a great and safe 4th of July.  We had an awesome turnout at the box to do “Nutts”, I think I counted a total of 62 athletes in 2 classes!  It is a big weekend at CFW with a lot of stuff going on so please pay attention to the blog and Facebook for updates on our “White” Women’s Challenge and Mid Atlantic Affiliates for Hope on the National Mall.

We have a fun WOD for you today, check out this quick video of Jason Khalipa teaching rope climbing technique.  ROPE CLIMBS LINK


3 Rounds for Time

8 Front Squats (155/105)

1 Rope Climb

8 Back Squats (155/105)

1 Rope Climb

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