Wednesday 12/6/17

Usha and Navin


  • Pre-orders for apparel from the new CFIL Store will be accepted only until this Friday, Dec. 8th!

  • Also this Friday is our Annual Holiday Party! Start time is 7PM. Dinner-type food will be provided; BYOB and/or app/dessert to share. Family-friendly, but for every kid you bring, please also bring a small ($5) wrapped gift (marked with target age group) for our very popular yearly kids gift exchange!


~20 Mins. to complete 4 sets of:

Shoulder Press x 6 reps (start at 50%, ascend if good form)
Rest 45 seconds

Strict/Weighted Pull-Ups x 6 reps (or partner/band/box assist)
Rest 45 seconds

Hollow Rocks x 30 seconds
Rest 45 seconds


“When Push Comes to Shove”

3 Rounds for Time (12′ CAP):

400m Run
15 DB/KB Push Presses

No Rx weight; choose something appropriate (unbroken or minimal breaks) — record weight to comments

Categories: WOD

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