“FRAN” 21-15-9 Thrusters (95/65) Pull Ups Scaling: Thrusters: Choose a weight that allows the workout to be complete in under 10 minutes. Pullups: If unable to perform the prescribed number of pullups, scale the number accordingly or use a band. Fran- CrossFit (Video) “Hope For Cures with Emma Grace” – On Saturday, July 6th, we will be participating in a worldwide fundraiser known as “CrossFit for Hope”. CrossFit for Hope will benefit St. Jude Children’s Research Hospital to combat childhood cancer and other deadly diseases. Go to the CrossFit For Hope CFG site and register. You’ll be able to create a profile and enter “CrossFit Gendale” as your affiliate team. Please register today and begin your fundraising efforts to support this great cause!The Workout “Hope” Three rounds of: Burpees Power Snatch (75/55) Box jump (24″/20″) Thruster (75/55) Chest to bar Pull-ups “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. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep. Congratulations to Abraham & Toni on their wedding. We wish you a lifetime of happiness! 
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