Monday 2/20/17

Congrats to our dedicated 7AM’ers Liz and Aaron on the birth of their baby boy, Leo, on Friday morning!

TODAY’S SCHEDULE: WODs held at 9AM, 12PM, 4:30PM, 5:30PM, 6:30PM

Get your orders in for our NEW CFIL GEAR  before the weekend is over! Store closes Monday at 8:00AM.

 Bodyweight Strength

Strict PU/MU Benchmark

4 Rounds:

Max Strict Pull-Ups
Rest 2 minutes

Rx+: Max Strict Muscle-Ups

Scaled: Use assistance for strict PUs or Max Ring Rows to Chest (most difficult angle possible)

Record TOTAL reps (across the 4 rounds)


Strict 20′ CAP for “Nancy” today. Scale OHS weight in order to ensure full ROM and ideally complete each set of 15 either unbroken or in 2 sets (e.g. 10/5 or 9/6). Runs should be at a moderate pace, not recovery! If needed sub 500m Row for each run.


5 Rounds for time of:
400m Run
15 Overhead Squats (95/65)


Reverse Tabata (:10 on, :20 off for 8 rounds/4 minutes):

Dead Hang on Pull-Up Bar — alternate between pull-up and chin-up grips

These are NOT active hangs like we typically practice. Goal here is to completely dead hang and let gravity help you stretch your lats and shoulders.

Categories: WOD

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