Friday 2/10/17




NEW CFIL GEAR is now available! Orders are due on Mon. Feb 20 at 8:00AM.


  • SATURDAY 2/11: WODs at 8AM, 9AM, and 10AM!
  • SUNDAY 2/12: Yoga at 9:30AM, Cycle for Survival Fundraiser WOD at 11:30AM!

The fundraiser WOD on Sunday will be appropriate for ALL levels so please bring friends or family, no CrossFit experience needed! Suggested donation is $20. All donations will go to Cycle for Survival on behalf of the CFIL team! (It’s also not too late to join the team that will be riding in the event on Feb. 26th — for more info or to register just click here!)

Skill / Strength

Dumbbell Snatch

3 sets, each arm, of the below complex — see how heavy you can go with GOOD FORM on all movements

3 DB Power Snatch + 2 DB OH Squat + 1 DB Squat Snatch


5 Rounds for Time (24′ CAP):

12 DB Snatches, Right (45+/30+)
12 DB Snatches, Left (45+/30+)
8 Chest to Bar Pull-Ups
200m Run

(These are regular DB Power/Muscle Snatches, not Squat Snatches) – Scale CTB to regular Pull-Ups or Ring Rows to Chest. No jumping PUs

Categories: WOD

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