Friday 2/12/16

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Warm welcome to our newest On-Ramp grads: Lydia, Pamela, and Erin!

Sunday 2/14 Schedule: Yoga 9:30am (Drop-In $15), Fundraiser WOD 11am-12pm (details at gym or in CFIL Facebook group page), Open Gym 12pm-1:30pm! Come spend Valentines Day with your CFIL family! 


High-Hang Clean (3 reps, EMOM for 12 minutes)

EMOM for 12 minutes: 3 squat cleans, each starting from the power (high-hang) position — NO RE-DIP!

Ascend weight if form is good. If you did this last Thurs with good form, try to start and end a little bit heavier.


4 x 2:00 Max Effort Reps with 1:00 rest in between each. Track & record each effort separately; Wodify will sum total reps.

#1: Max Sit-Ups
#2: Max Double-Unders
#3: Max Burpee Box Jumps (24/20)
#4: Max Handstand Push-Ups

Scale all movements as needed except DUs (everyone attempts – unless you have an injury!)

Categories: WOD

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