Wednesday 12/9/15


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 Thrusters
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

Categories: WOD

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