20 minutes AMRAP

Run 400 meters
115/75 pound Front Squat, 29 reps

New CFI Regional Shirts... Limited quantities.

In teams of two, with only one partner working at a time, complete rounds of 50, 40, 30, 20 and 10 reps for time of:
Kettlebell Swings (24/16 kg)
Pull-Ups
and then,
Rest exactly 3 minutes before completing rounds of 50, 40, 30, 20 and 10 reps for time of:
Thruster (95/65 lbs.)
Hand-Release Push-Ups

CFI Kids class warming up for their WOD

DE Lower Body

Teams of 4

For time:
75 Back squats (95 lbs)
50 Pull-ups
25 Shoulder-to-overhead (95 lbs)
75 Front squats (65 lbs)
50 Pull-ups
25 Shoulder-to-overhead (65 lbs)
75 Overhead squats (45 lbs)
50 Pull-ups
25 Shoulder-to-overhead (45 lbs)
75 Back squats (135 lbs)
50 Pull-ups
25 Shoulder-to-overhead (135 lbs)
75 Front squats (85 lbs)
50 Pull-ups
25 Shoulder-to-overhead (85 lbs)
75 Overhead squats (65 lbs)
50 Pull-ups
25 Shoulder to overhead (65 lbs)

That was an emotional 2 minutes. This is what you can expect to see when you go to the North Central Regional on 5/18-5/20. We look forward to seeing all of you there! Paint the place red and black.

COMMIT

ME Upper Body
Then,
Six sets for max reps of:
30 seconds of Push Press
30 seconds of Rest
30 seconds of Kettlebell Swings
30 seconds of Rest

Coach Carl prepping the board for a 5:30pm class. Nice shirt!

Yes, there is a reason we record your scores/weights after a WOD, Max Effort Day, or "Testing Day". These days or workouts are meant to be used as benchmarks, and it is important for your progress as an athlete to keep track of your lifts, WODs, etc. We may not revisit the same WOD or Max Effort for a month, 6 months, or even a year, but knowing where you were on that last attempt is key in taking steps forward.

Several of you take down your scores and weights daily, and then input them into Beyond the Whiteboard, a system used to keep track of everything we do in the gym, and even things you do on your own! I have noticed a higher trend of athletes tracking their results lately, and I cannot tell you how happy that makes your coaches! As much as we would like to think we can remember the ME's or times for each of you, we really can't, but that's the beauty of recording your scores.

I used to be really bad about recording my scores/weights, but since I have been doing it diligently, and for me that's writing it in a notebook and on Beyond the Whiteboard, I have noticed a significant improvement in my lifts, WODs, and being able to track how I feel on certain days, lifts, etc. I know there are a hundred variations of lifts and modifications for movements such as handstand push-ups, pull-ups, etc., but you can track ALL of this!

If you haven't been on Beyond the Whiteboard in awhile or have questions about how to navigate around it, etc., please ask! We love chatting about keeping track of your workouts! A bonus?! Beyond the Whiteboard also allows you to track meals, input weigh-ins and tons more, so take a few minutes to scope it out!

Three sets of:
Romanian Deadlift x 6-8 reps
Rest 90 seconds
L-Sit Hold x 45-60 seconds
Rest 90 seconds;
and then,
Three rounds for time of:
600 Meter Run
20 Box Jumps
20 Toes to Bar