ANNOUNCEMENTS:
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 info@crossfitinnerloop.com 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!
Strength
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
Conditioning
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.