13
Sep

Friday 9/14/18

By: 321go Leave a Comment

SCHEDULE:

  • No 10AM class this Saturday, 9/15 (8AM & 9AM classes only; may stay after to row/bike/ski additional meters if desired)

EVENTS:

  • Sign up for the FREE Concept2 Fall Team Challenge to contribute toward Team CFIL in total meters rowed, biked, or skied in the next month. Check out the detailed instructions posted at the gym or in the members FB group.
  • Beginner’s Rope Climb Clinic ($15) this Sunday, 9/16 at 430PM. If you typically scale your climbs in WODs (like today’s!!!), this clinic is FOR YOU! Still a few spaces left — please email erinn@crossfitinnerloop.com if you want to participate.
  • Buy your tickets for our biggest fundraiser event of the year, WOD to WIN by 9/19 so you get a shirt! 

WOD

“Sky Hook”

AMRAP 12′:

2, 4, 6, 8, 10…
Alternating DB Snatch (50/35)
Burpees Over the DB (DB-Facing)

1 Rope Climb (scale to 1 Half-Climb or Get-Up)

Cash-Out

10 DB Bench Press (choose tough weight for 10 reps) immediately into a 120 ft. (3 lengths) DB Farmer’s Carry (same DBs)

Rest 90 secs-2 minutes between sets

12
Sep

Thursday 9/13/18

By: 321go Leave a Comment

SCHEDULE:

  • No 7AM class TODAY, Thursday, 9/13
  • No 10AM class this Saturday, 9/15

EVENTS:

  • Sign up for the FREE Concept2 Fall Team Challenge to contribute toward Team CFIL in total meters rowed, biked, or skied in the next month. Check out the detailed instructions posted at the gym or in the members FB group.
  • Beginner’s Rope Climb Clinic ($15) this Sunday, 9/16 at 430PM. If you typically scale your climbs in WODs, this clinic is FOR YOU! Please email erinn@crossfitinnerloop.com if you want to participate.
  • Buy your tickets for our biggest fundraiser event of the year, WOD to WIN by 9/19 so you get a shirt! 

Strength & Conditioning

“Iron Fist”

For Time (12′ CAP)

21-15-9 reps of:
Push Presses (135/95)
Power Cleans (135/95)

Same barbell on both! Use a weight you can complete 10+ unbroken reps of each for the set of 21

Cool-Down

Foam Roll Upper Back / Lats