Last chance to join an Intramural Open team if you want to get a team shirt! E-mail us ASAP if you want help being placed on a team!
(Questions about the Open? Go to www.crossfitinnerloop.com/theopen)
Remember our two (2) upcoming fundraiser opportunities!
- Sunday, Feb. 5: If you’d like an alternative to Yoga this coming Sunday, consider taking part in Leo’s Run, a local 5K Run/Walk run by former CFIL athlete and Yoga instructor, Mike Mowery, to assist families coping with prenatal loss. CFIL is a sponsor organization for this event. 9AM start, family-friendly! More info & registration can be found at www.leosrun.org.
- Sunday, Feb. 12: In place of Open Gym, join us at the gym at 11:30AM for a fundraiser WOD to support CFIL’s Cycle for Survival team. The workout will be appropriate for all levels so bring your family and friends, no CrossFit experience needed! Suggested donation is $20 cash. All donations will go to Cycle for Survival.
Gymnastics Skills / Conditioning
Alternating EMOM 12′
1- 3 Strict + 3 Kipping HSPU OR 8 Box HSPU
2- 30 sec. Wall Facing Handstand Hold
Moving continuously through this sequence for 20 minutes (AMRAP for quality):
Heavy Sled Push, down & back
1 Strict Muscle-Up OR 5 Strict Pull-Ups
10 steps, R Arm OH Walking Lunge***
10 steps, L Arm OH Walking Lunge***
20 American KB Swings (60+/44+)
***Your choice weight KB or DB for the walking lunges – same weight both arms, record weight used as your score. Go as heavy as possible BUT as light as necessary to maintain good posture with locked-out arm.