Some excellent scores in the Measure Up Tests yesterday. For those that want to set a few scores these tests can be done over the rest of the week . This is the CFN Gymnastics and Muscular Endurance testing protocol and we will be retesting every 12 weeks . Scores from this round will also grace the new leaderboard to be completed in the next few days so don’t miss out on your chance to grace the board! CrossFit For Hope is awesome. Enjoy this!!


3 Deadlift  (75% of 1 RM )

Rest 1 minute

3 Bench Press ( 2.5-5kg more than last week )

Rest 2 minutes

5 Rounds


” 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.