Saturday 9/3/16

Today’s run might give you flashbacks to this awesome event!



  • TODAY — Normal schedule (8AM and 9AM WODs)
  • TOMORROW — Gym Closed (no Yoga or Open Gym)
  • MONDAY — 11AM WOD only!

2) Access our September Newsletter HERE if you missed it in your e-mail inbox or Facebook.

3) Register HERE for WOD to Win: Stand Up 2 Cancer With CFIL! If you want to pre-order a shirt/tank you must register before Sept. 10th!


Bodyweight Strength

EMOM 12 minutes, alternating:

Min 1: Strict HSPU
Min 2: Strict Pull Ups

May go in either order. Choose a number of reps to perform for each movement and keep that number for ALL 6 sets.

Strict HSPU can be scaled to a box or floor-seated DB press. Strict Pull-Ups can be scaled by using short bar with toes on floor, or on regular bars with one foot on a box


For Time:

40 Toes to Bar
60 Push-Ups
80 Wall Balls (20/14 to 10′ for EVERYONE!)
1 Mile Run (Murph route)

Scale all movements as needed to achieve full ROM

Categories: WOD

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