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WOD - Friday, 10/26/2018


On 10/26/2014, CFCI opened it's doors. Four years later, I continue to be surprised by how wonderful this community has become. I am beyond grateful for all of the priceless memories I have accumulated here - and more importantly all the fantastic people I've grown to love. This place is my home and you are my family. And I hope you feel the same.

I can't wait to see whats around the corner. But as for now, thank you for being such a wonderful part of my life!

OK, enough sentimentality. Heres your workout.


Ring Rows
25 Dubs (Rx = unbroken, scale = 1:00 dub practice)

A. Strength: Front Squat
Build to a heavy 5. If you’re feeling good you can hit a 5RM. Otherwise, aim for at least 90% of your 5RM.

B. Conditioning
For time:
40 Wallballs

20 Pull Ups
80 Double Unders (200 Singles)

30 Wallballs

15 Pull Ups

80 Double Unders (200 Singles)

20 Wallballs

10 Pull Ups

80 Double Unders (200 Singles)

Time Cap: 15:00

Extra Credit: GHD Static Medball Throws

5 x 15 Throws

Using a light medball, lay back in a horizontal position, engage your core and maintain that position as you throw the medball straight up a few feet above yourself. Catch and repeat.


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