Friday 1/6/17



  • 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 Jan. 15!


Technique / Strength

2 Jerk Drives + 1 Power Jerk

1 set E2MOM for 14 minutes, from the rack (share as needed). Ascend in weight as long as technique and speed are good.


“Barbell Complex 1”

Perform 1 Barbell Complex every 90 seconds for 15 minutes (10 sets), ascending to as heavy as possible.

Rx = All movements unbroken and as prescribed with consistent ascending or maintaining same weight (no reducing after you find your heavy)

Record starting and ending weights to comments.

Barbell Complex:
1 Power Clean
1 Hang Squat Clean
1 Front Squat
1 Push Jerk

Categories: WOD

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