Friday 1/13/17



  • Yoga (9:30AM) and Open Gym (11:00AM-12:30PM) are both ON this Sunday, and all Sundays through January!
  • As we get into snowy weather, remember to ensure you are subscribed to SMS for weather-related closings or schedule changes (log into Wodify on computer — My Profile — Other Info — scroll to bottom and ensure SMS box is checked).
  • If you are on Facebook, be sure to join our members-only private group! Schedule changes will be posted here as well. Search for “CrossFit Inner Loop Members” and request to join.
  • Want a CFIL Headband? Orders and payment to Coach Andrea are due by THIS SUNDAY Jan. 15!


Technique / Strength

2 Jerk Drives + 1 Power Jerk (7 sets, ascending)

1 set E2MOM for 14 minutes, from the rack (share as needed). Ascend in weight as long as technique and speed are good. If you did this last week with good form, try to start and end a bit heavier.

Conditioning Partner WOD

Complete 10 Total Rounds for Time, alternating rounds with your partner, of:

12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

Same barbell all movements, Rx: 155/105; Rx+: 175-185/115-125

You do not have to use the same barbell as your partner.

Newer athletes – choose a weight you can perform good quality reps. Experienced athletes – remember that you are getting rest after every round so choose a weight that challenges you appropriately!


Lax Ball Traps Smash/1st Rib mobilization against rig – 2 mins/side

Categories: WOD

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