Kids are welcome at the CFIL Holiday Party — this Friday at 6:30pm! See your email for more details, hope to see you there!
GYM IS CLOSED SATURDAY FOR THE Adaptive Athlete Seminar, see your email for 9 am trail run details led by Coach Amy
Sunday: 11 am WOD & Farewell to Coach Erinn Potluck brunch, please join us as we tearfully say goodbye to Coach Erinn.
16 minutes to superset Deadlifts + Dips (alternate between each movement for 5 sets)
Deadlift (10-8-6-4-2 )
Start at 10 reps @ 50% of 1RM. Ascend weight each set as # of reps decrease.
Dips (5 x 2)
Strict dips (rings, bars, or assisted with bands or feet)
7 Rounds for Time (STRICT 12 MINUTE TIME CAP)
7 Power Cleans
7 Over the Bar Burpees
Must use same weight on power cleans & thrusters, Rx = 95/65.
If you don’t finish all 7 rounds in 12 minutes, list your time as 12:00 and indicate in comments how far you got