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)
Conditioning
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.
“Nancy”
5 Rounds for time of:
400m Run
15 Overhead Squats (95/65)
Cool-Down
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.