Tuesday 11/29/16

One more Brazil drop-in for Kira! CFIL representing at CrossFit MUD in Sao Paulo!


Saturday 12/3: CFIL Holiday Party from 5-8pm! Details in Nov. newsletter and on gym whiteboard!

Sunday 12/4: Restorative Yoga 9:30-11:00am, open to all! See this week’s Facebook post for some special props to bring if you have them (not required)! 



Front Squat (1-1-3-3-3-3-3)

1 rep @ 65%, 1 rep @ 70%, 5×3 reps @ 75% (record this #)

All working sets should be explosive on ascent!

Alternative:  5×3 all at same weight, ADD 5-10 lbs from last week

SUPERSET – DURING WARM-UP SETS ONLY (3 total): 4-6 Pistol Squats per side (use progressions as appropriate)


Partner WOD: “Double 100s”

For Time (20′ HARD CAP)

100 Burpees
100 KB Swings (53/44)

Each partner completes all reps with only one person working at a time. Clock stops when both partners are finished. Complete movements/reps in any order; switch when desired. (SUGGESTED: 10 rounds of – one partner does 10 KBS and 10 Burpees, then other partner does the same.)

Scale # reps to 75 as appropriate


200m Easy Jog then 3′ Straddle Against Wall

Categories: WOD

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