Monday 4/24/17

Congrats to these three awesome dudes, Pete, Thomas, and Adi – representing CFIL well at the April 2017 Festivus Games! Great job guys!



Members, don’t forget about the awesome products we have available for purchase at the gym (at close to wholesale prices), including:

  • Fit-Aid & Kill Cliff drink punchcards to quench your thirst and get in some nutrients post-workout
  • Natural Grip hand grips to prevent unsightly and painful blisters/rips from your pull-up & barbell work 
  • PurePharma protein, pre/probiotics, and multi-vitamins

Here’s a great blog post describing why the folks at PurePharma created the PP3 multi-vitamin

Grab a coach before or after class if you want to purchase any of our available items!


Front Squat (6 x 6 @ 65-70%)

Every 3 minutes, for 18 minutes (6 rounds):

6 Front Squats @ 65-70% of 1RM (if you can clean it, perform from floor; otherwise, use a rack)

10 Hollow/Arch Kip Swings or 10 Scap Pull-Ups (alternate each round)



For Time (12′ CAP):

21-15-9 reps:
(Power) Clean & (Push) Jerk (95/65)
Chest to Bar Pull-Ups

Choose weight you can cycle through without dropping – at least 7 reps the first round. Scale to regular pull-ups or (challenging angle) ring rows.

Categories: WOD

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