Friday 4/21/17

Congrats and welcome to our last two April On-Rampers, Ricky and Tim!

Powerlifting & Strongman Seminar Series with Tristan Churm (Saturday May 6, 13, 20): REGISTER HERE ASAP! Details about the seminar can be found at the top of the registration form. 

Available on Tuesdays & Thursdays from 12-1 PM? Interested in some specific Kettlebell Training? Register for the Spring session (12 classes, April 25-June 1) of instructor Wendy Goodman’s “Hell’s Bells Hardstyle Kettlebell Club,” held at CFIL. Details and pricing for the class can be found HERE (scroll to the bottom of the page). CFIL members who are interested, please email to sign up. Please note that this is a separate program; CFIL WOD classes do NOT count toward this course.

Bodyweight Strength

E2MOM for 10′ (5 sets):

3-5 Strict Regular or Chest to Bar Pull-Ups OR Chin-Ups (partner assist if necessary)
6-8 Perfect Form Push-Ups (NOT hand-release) – scale difficulty up or down as needed
Rest in remaining time


“Saved by the Bells”

AMRAP 10′:

12 DB Deadlifts*
9 DB Hang Power Cleans
6 DB Push Jerks

Rx: 40’s or up / 30’s or up

*some part of DBs must touch floor on each rep


5 Mins. Group Stretching – Coaches’ Choice

Categories: WOD

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