Wednesday 4/11/18

Super Teen Katherine and Coach Nick!


Reminder! No classes this Saturday or Sunday morning (April 14-15) due to CrossFit Level 2 seminar being hosted at CFIL. Open Gym will be offered both Saturday and Sunday evenings, 5:30-7:00PM.

Save the Date! On Saturday, April 21st, our regular 9 & 10AM WODs will be replaced by CFIL’s version of Open “18.6” — come try for 1-Rep Maxes of your Strict Press, Front Squat, and Deadlift and then stay for a brunch potluck to celebrate a great 2018 Open season! (Or just come for the potluck, that’s fine too!) All athletes are invited to attend, regardless of whether you participated in the Open this year. NOTE: A regular WOD will still take place at 8AMĀ 


KB Snatch


“High Roller”

AMRAP 20′:

5 Single KB Thruster***
10 KB Snatch, Left
10 KB Snatch, R
15 Push-Ups

— One KB for ALL movements —

On the 5:00, 10:00, and 15:00, stop where you are and run 200 meters with the KB you are using (any style)

Rx: 53/35 and full ROM push-ups with knees off the ground!

***Hold KB in goblet position during entire movement


3-Way Pec Stretch (30+ seconds each with elbow at 90 degrees, above 90 degree, below 90 degrees – each arm)

Categories: WOD

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