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
Conditioning
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)
Push-Ups
Box Jumps (20″ everyone)
Scale: Push-Ups on bar, Box Jumps 12-16″