A great night last night demonstrating we’re not all about the brawn..Todays workout is CF For Hope. Like Fight Gone Bad it has a little bit of everything. And Remember its Friday Night Social Club. Those that aren’t in tights will be shouting the drinks!


Back Squat 5 x 5 reps (75%)

BB Hip Thruster 5 x 10 reps


” CrossFit For Hope “

Three rounds of:


Power Snatch (35/20)

Box Jump

Thruster (35/20)

Chest to Bar Pull Up

“Hope” has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises.

Score is total reps.