Saturday 1/14/17

Congrats to our January Group On-Ramp grads — Cori, Kami, and Yaheiry (“J”)! Be sure to welcome them when you see them in class!


  • Yoga (9:30AM) and Open Gym (11:00AM-12:30PM) are both ON this Sunday, and all Sundays through January!
  • As we get into snowy weather, remember to ensure you are subscribed to SMS for weather-related closings or schedule changes (log into Wodify on computer — My Profile — Other Info — scroll to bottom and ensure SMS box is checked).
  • If you are on Facebook, be sure to join our members-only private group! Schedule changes will be posted here as well. Search for “CrossFit Inner Loop Members” and request to join.
  • Want a CFIL Headband? Orders and payment to Coach Andrea are due by THIS SUNDAY Jan. 15!


Conditioning Partner WOD

“Balls to the Wall”

With a 20:00 clock:

Partner A: 75 Double-Unders (scale: 150 singles)
Partner B: Max Wall Balls (20/14 to 10’/9′)

*Every time you switch, BOTH partners complete 5 Synchronized Burpees.*

Count Wall Balls consecutively, score is the total completed as a team over the 20 minutes.


NOT OPTIONAL Jumping Recovery Protocol – spend at least 1 min on each, for each foot/leg:
Calf Stretch
Calf/Achilles Smash – Lax Ball or Foam Roller
Plantar Smash – Lax Ball

Categories: WOD

Previous Post:


Next Post: