Monday 10/23/17

Congratulations, CFIL athletes and coaches who completed the L2 seminar this weekend! They’ll bring their knowledge back to classes and make us all better. Thank you all members for your understanding, we hate to cancel classes, but this is how we grow our knowledge base.


Tempo Back Squat (5 x 3)

3 seconds down, 2 seconds hold, explode up, 1 second/breath reset (lifting partners count the tempo for you!)

Start at 50% of 1RM and build as desired, but only to where you can keep tension at bottom of squat (no collapsing). Rest 2-3′ between sets.


“Knotted Up”

AMRAP 15′:

200m Run
2 Rope Climbs

Categories: WOD

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