Thursday 12/7/17


  • Pre-orders for apparel from the new CFIL Store will be accepted only until this Friday, Dec. 8th!

  • Also this Friday is our Annual Holiday Party! Start time is 7PM. Dinner-type food will be provided; BYOB and/or app/dessert to share. Family-friendly, but for every kid you bring, please also bring a small ($5) wrapped gift (marked with target age group) for our very popular yearly kids gift exchange!


“Step Aside”

AMRAP 20′:

40 ft. Walking Lunge
12 Med Ball Cleans (14 or 20 everyone)
40 ft. Walking Lunge
9 Toes to Bar
40 ft. Walking Lunge
6 (total) KB Snatch (53/35)
40 ft. Walking Lunge
3 Rope Climbs

Each 40 ft. lunge = 1 rep in final round

40 ft = distance from 1st to 3rd pole (one-way)


Banded Shoulder Distraction – 1+ mins/side
Lat Smash – Foam Roller or Lax Ball

Categories: WOD

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