Friday 4/13/18

Happy Birthday Sallie – one of CFIL’s earliest members!

REMINDER: No Sat/Sun daytime classes this weekend due to seminar being hosted at CFIL. However, we have a few options for you if you’d still like to get a workout or two in!

1) Join Coach Nick and others for a fun offsite WOD on Saturday at 9AM! (For those on a limited monthly plan, this will NOT count toward your classes for the month.)

“We will meet on the south side of the parking lot which itself is on the south side of the Yeshiva School of Greater Washington (see precise location HERE). The entrance to the parking lot is off Brookville Road, about 150 meters south of where it intersects with Linden Lane. Rally at the CrossFit Inner Loop sign. Come equipped with your 3 favorite bodyweight exercises in mind. Hint: if everyone thinks ‘squats, pushups, and burpees’ it’s going to be a long morning…”

2) Open Gym will be offered both Sat. and Sun. evenings, 5:30PM until approximately 7:00PM. Please sign in on Wodify when you arrive.


“Bar Hopping”

For Time (22′ CAP):

400m Run
40 Deadlifts (135/95)
400m Run
30 Power Cleans (135/95)
400m Run
20 Thrusters (135/95)
400m Run
10 Power Snatches (135/95)

Same weight throughout – scale as needed

Categories: WOD

Previous Post:


Next Post: