Friday 6/30/17

CFIL Summer Newsletter: Read for schedule updates, upcoming BBQ, and lots of other good stuff!

Our Hydration 101 blog post 

Upcoming Weekend Schedule (Fourth of July):

  • Saturday, July 1: Normal schedule (WODs at 8AM, 9AM, 10AM)
  • Sunday, July 2: Normal schedule (Yoga at 9:30AM, Open Gym from 11:00AM-12:30PM)
  • Monday, July 3: WODs at 6:00AM, 9:00AM, and 5:30PM ONLY
  • Tuesday, July 4: WOD at 9:00AM ONLY


Rope Climb footwork
DB Snatch


“Chutes and Ladders”

Every 2 minutes, for 24 minutes (3 rounds through):

1- 30 Alternating DB Snatch (50+/35+)
2- 30 Wall Ball Shots (20/14 to 10’/9′) (goal is unbroken or as few sets as possible)
3- Max Rope Climbs*

*Rope Climb Mod Options (coach discretion):
Strict Pull-Ups
Rope Get-Ups (floor to standing)
Ring Rows (as difficult angle as possible)

Record total (across 3 rounds) rope climbs/pull-ups/get-ups as your score. Record DB/WB weights to comments.

Cash-Out & Cool-Down

800-1200m Easy Jog – NOT FOR TIME

Categories: WOD

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