Friday 4/14/17

(Scroll down to yesterday’s post for the flier) Calling all CFIL competitor rookies! Registration for the April 22 Festivus Games is open for just 2 more days! The Festivus Games is a bi-annual, nationwide CrossFit competition, held the same day at different gyms (“hosts”) across the country, specifically designed for athletes newer to CrossFit competition (i.e., NOT for “Rx” athletes). If you enjoyed the Open but haven’t done much competition outside of that, this would be perfect for you! So far we have Pete, Thomas, and Adi registered to compete (host: CrossFit Verity in Sterling, VA) and they’d love some more company and spirit! Check out the WODs and Division standards, and be sure to register before this Saturday (4/15) to guarantee your spot.

Registration for Festivus Games at CrossFit Verity!


Deadlift (5 x 7 @ 60-65%)

Every 4 minutes, for 20 minutes (5 rounds):

7 Deadlifts @ 60-65% of 1RM
7/7 Bulgarian Split Squats (hold DBs)



3 Rounds for Time (12′ CAP):

16 Alternating Reverse Lunges with 1 KB (hold in Front Rack or Goblet position)
80-ft. Waiter’s Walk (L Arm)
30 Air Squats
80-ft. Waiter’s Walk (R Arm)
10 Jump Squats

Use same KB for lunges and waiter’s walks. Rx: 44 or up/26 or up

*80-ft = 1st to 3rd pole and return (on turf or mats)


Couch Stretch – 3+ mins/side (yes, 3 minutes!). For the last minute, place hand on floor and twist to opposite side.

Categories: WOD

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