Friday 2/17/17


MONDAY (PRESIDENTS’ DAY) SCHEDULE: WODs at 9AM (switched from 6AM), 12PM, 4:30PM, 5:30PM, and 6:30PM! 

REMINDER: NEW CFIL GEAR is now available!  Store closes Monday at 8:00AM — get your orders in before the weekend is over!

Gymnastics Skill Work

Alternating EMOM 10′

1- Strict or Box HSPU Practice
2- Candlestick Roll to Squat/Pistol Practice


Choose appropriate option based on kipping HSPU ability — 15′ CAP for both

“The Countdown – Fire”

For Time (15′ CAP):

10-9-8-7-6-5-4-3-2-1 reps:
DB Squat Cleans (2×50/2×35)
Handstand Push-Ups to 1 ab mat (Rx+: zero elevation – add plates under hands or perform on flat mat)

If you can do HSPU to 1 ab mat but this volume is too much, scale to half the total # of reps (5/5/4/4/3/3/2/2/1/1)

“The Countdown – Ice”

For Time (15′ CAP):

10-9-8-7-6-5-4-3-2-1 reps:
Med Ball or Slam Ball Squat Cleans (record weight to comments)
Box Jumps (20″ everyone)

Scale: Push-Ups on bar, Box Jumps 12-16″

Categories: WOD

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