Saturday 7/1/17

The Friday noon class celebrates (sadly) Candace’s last day in style!

CFIL Summer Newsletter: Read for schedule updates, upcoming BBQ, and lots of other good stuff!

Our Hydration 101 blog post 

Upcoming Weekend Schedule (Fourth of July):

  • Saturday, July 1: Normal schedule (WODs at 8AM, 9AM, 10AM)
  • Sunday, July 2: Normal schedule (Yoga at 9:30AM, Open Gym from 11:00AM-12:30PM)
  • Monday, July 3: WODs at 6:00AM, 9:00AM, and 5:30PM ONLY
  • Tuesday, July 4: WOD at 9:00AM ONLY


Broken “Wittman”

The Hero WOD “Wittman” is written as 7 Rounds for Time. Today we are breaking it up intentionally so that we can work at a greater intensity throughout. Scaling will be especially important here so that you can get the intended benefit/intensity out of this WOD. Remember, Intensity = Power = Results!

With a running clock counting up…

On the 0:00, 3:00, 6:00, and 9:00, complete 1 Round of “Wittman” each time:

15 Power Cleans (95/65)
15 American KB Swings (53/35)
15 Box Jumps (24/20)

*Each round should be around 2:00 or under; if not, scale loads or # reps as appropriate. Rest in remaining time for each interval.*

Then, on the 12:00, complete 3 Rounds of “Wittman” FOR TIME (using same scaling as in previous portion) — record this time as your score. Can you get under 6:00??


Jump recovery – lax ball plantar smash, calf stretch/smash, etc.

Categories: WOD

Previous Post:


Next Post: