Tuesday 1/31/17



  1. 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.
  2. 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. 


Gymnastic Technique & Conditioning

Hollow-Arch Positioning Practice: on first on floor and then move to swings on bar

Then, EMOM for 8′:

X Unbroken Toes to Bar, Knees to Elbow, or Hanging Knee Raises

Choose a number that is a good goal for you (most people between 3-8) and try to stick to it for all 8 rounds.


“Gag Reflex”

AMRAP 15′ (goal is 3 rounds):

20 Calorie Row
15 Hang Power Cleans (135/95) (scaling below)
30 Double-Unders (scale: 60 Singles)
20 Box Jumps (24/20″) (scale: lower box, plates or step-ups)

HPC Scaling:
Scaled 1: 115/75
Scaled 2: 95/65
Scaled 3: 75/55
Scaled 4: 55/35

Categories: WOD

Previous Post:


Next Post: