Thursday 7/23/15



1) If you haven’t seen it yet, check out our blog post on the spectrum of CrossFit and the Capital Affiliate League. E-mail us at or talk to a coach in person by tomorrow, Friday, 7/24 if you are (or might be) interested — we’ll be in touch with more info shortly thereafter!

2) Barbell Club will now be held on Mondays at 7:30pm in addition to Wednesdays at 7:30pm. All members are welcome — come spend some time honing your technique on the snatch and clean & jerk and get stronger!

3) Open Gym will be held again this Sunday, 7/26 from 9-11am — it’s a great time to get in a missed lift or workout, work on a skill, or do some mobility. Join us!


1) Clean Pull (EMOM 6 minutes: 2 Clean Pulls)

Goal: start @ 90% of max clean & finish at 120%. Record highest weight.

2) Clean (Ring of Fire style )

Coach’s choice on # rounds depending on class size


Throwback Thursday! *compare to 11/22/14*

Fight Gone CFIL 1 (4 Rounds for reps)

4 Rounds:

1 min One-Arm DB or KB Snatch (Reps)

1 min Walking Lunges (Steps)

1 min Burpees (Reps)

1 min Knees to Elbows (Reps)

1 min Rest

In this workout you move from each of four stations after a minute.The clock does not reset or stop between exercises. This is a four-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep or step.

Categories: WOD

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