Saturday 5/7/16


Sunday Schedule Reminder: Yoga at 9:30am, Open Gym from 10:45am-12:30pm. If you missed it, check out our May newsletter for more details on Yoga and other updates from CFIL!

Don’t forget, pre-orders for new CFIL gear are due by 9pm on Monday, May 9th. No additional MURPH shirts will be ordered, so be sure to get your order in if you want one!


Running Warm-Up/Drills

Running Conditioning

A) 1 x 200m Run for Time – MAX EFFORT

REST 3-4 MINUTES, then, starting at the top of the next minute, complete:

B) 5 x 200m Run on [1:00 / 1:15 / 1:30 / 1:45] (NOT FOR TIME – just make the interval. Chosen interval should be 20-30 seconds slower than time from Part (A))


Coach Steve’s Belated Birthday WOD!

3-4 Rounds NOT FOR TIME (15 min cap):

Farmer’s Carry 100m (as heavy as possible while maintaining upright posture–challenge yourself!)
Handstand Walk 1st to 3rd poles OR ~1 minute of static handstand work (with or without the wall)
10 Toes to Rings

Record heaviest Farmer’s Carry weight (total both KBs/DBs)

Cash-Out / Cool Down

A) Couch Stretch, 2 min/side
B) Pigeon Pose, 1 min/side

Categories: WOD

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