Thursday 11/5/15

CFIL coaches know it’s important to actively pursue continuing education to benefit our members — here’s Coach Jara at the recent CrossFit Level 2 Trainer course!

SCHEDULE REMINDER: This Friday 11/6 the normal 4:30pm class will start at 4:00pm to accommodate our Ladies Wine & WOD that begins at 5:00pm. Ladies, don’t forget to RSVP through Facebook or via e-mail if you are coming! Also, all non-member guests should register here before Thursday! 

Bodyweight Strength

Shoulder warm-up/activation, then

EMOM 12 minutes:

Odds: 5 Strict Pull-Ups
Evens: 5 Strict Dips

Scale up (weighted) or down (assistance) as needed


With a running clock, on the 0:00, 4:00, 8:00, 12:00, and 16:00:

For time:
Row 250m
20 Sit-Ups
1 Rope Climb

Record time for each round. Goal is to keep the same time or get faster across the 5 rounds!

Categories: WOD

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