ANNOUNCEMENTS
1) LABOR DAY WEEKEND SCHEDULE:
- 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!
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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
Conditioning
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