Saturday 5/21/16

0005_CFIL_16-5-XLarge-20160326Upcoming Schedule Reminders:

  • Sunday 5/22: Yoga 9:30am-10:45am ($15 drop-in) followed by Open Gym until 12:30pm

  • Monday 5/23: Stronger Faster Healthier (SFH) onsite during classes to provide samples and answer questions about their supplement products

  • Monday 5/30: Memorial Day “MURPH” Hero WOD (warm-up starts at 9:00am) with pig roast and other festivities to follow, BYOB and something yummy to share!


“The Seven”

In honor of the seven CIA officersand one Jordanian officer who were killed by a suicide bomber at a remote base in southeastern Afghanistan on December 30, 2009To learn more about The Seven click here

For Time (40 MIN CAP):

7 Rounds of
7 Handstand Push-ups
7 Thrusters (135/95)
7 Knees-To-Elbows
7 Deadlifts (245/175)
7 Burpees
7 Kettlebell Swings (70/53)
7 Pull-ups

*compare to 11/7/15 (35 min cap)*

Cash-Out / Cool Down

Athletes’ Choice — spend at least 5 minutes stretching/cooling down

Categories: WOD

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