Saturday 6/24/17

Our CFIL family has grown again! Congratulations to Jacquetta and Shaneequa on the birth of their adorable baby boy!

Normal weekend schedule ahead: Saturday 8AM/9AM/10AM WODs; Sunday 930AM Yoga, 11:00AM-12:30PM Open Gym. Please remember to sign in on Wodify to every class, we use these numbers to help determine if we need to make adjustments to our offerings. Thank you for your help in this!


Alternating E2MOM for 18′ (3 rounds through):

1- Bulgarian Split Squat (3 sec. descend) x 8 each leg
2- Isometric Squat Hold – 2 sets of 20-30 seconds (hold at parallel/sticking point, NOT in bottom position)
3- 80 ft. of Broad Jumps (1st to 3rd poles & back)


“Dunk & Dash”

With a running clock…

Every 3 minutes, for 9 minutes (3 rounds), complete as fast as possible for time:

25 Wall Ball Shots (20/14 to 10’/9′)
100m Sprint with the Med Ball (100m = rail & back)

Get & record your time for each round.


Foam Roll or Lax Ball – QUADS, GLUTES
Couch Stretch

Categories: WOD

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