More Handstand Push-ups!

Every 3 min for 5 rounds:
A1. Front squat @32X1; 3-5 reps
A2. Weighted dips @32X1; 2-4 reps

B. 5 rds for time
5 Power Snatches, 95/65#
10 Front Squats, 95/65#

Congrats to Ben, Deanna, Ryan and Chris for killing it at the LIAL this weekend!

A. Speed Deadlift, banded @ 50-60% x 2 reps, every min for 10 min

B. for time:
Run 800m
Power Clean, 30 reps, 155/105#
Run 800m

How can we make these handstand push-ups better?

3 min amrep:
Double-unders, 20 reps
Box Jump, 24″, 10 reps
1 min rest

3 min amrep:
Sit-ups, 20 reps
Push-ups, 10 reps
1 min rest

3 min amrep:
Lunges, 20 steps
Dips, 10 reps
1 min rest

repeat the whole thing for one more round

Mat W., squat

Every 4 min for 3 rounds:
A. Back squat @30X0; 5.5.5; rest 20 sec btw clusters of 5

B. “Freddy’s Revenge”
5 rounds for time of:
5 Shoulder-to-Overhead 185 lbs
10 Burpees

Happy Birthday, Ben!

Weekend Schedule change: This Sunday, 7/20 we are moving our class to 8am, so that we can do the Beach trip right after.
Next Saturday, 7/26 we are moving our class to 8am, and going to the Shooting range in NJ, with the BBQ at a local lake. More details to follow.
Next Sunday, 7/27 after out regular 10am open class we will screen Games events and have a BBQ party!

WOD: Row 20 min for distance

Andrew v. The Bar

Every 3 min for 4 rounds:
A1. db standing press @31X2; 8-10 reps
A2. L-hang, 30 sec

B. 21-15-9
Toes to bar

Useful info-graphic for understanding egg labels

“Fight Gone Bad”
Move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. 3 rounds. The stations are:

1. Wall-ball (Reps)
2. Sumo deadlift high pull, 75/55#, (Reps)
3. Box Jump, 20″, (Reps)
4. Push-press, 75/55#, (Reps)
5. Row, (Calories)

The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

Good luck to Chris and his FDNY journey!

Every 3 min for 4 rounds:
A1. Front squat @32X1; 4-6 reps
A2. Weighted dips @32X1; 3-5 reps

B. 7 min amrap
Squat Clean, 7 reps
Burpee over the bar, 7 reps


Ladies of CFLIC, representing at the Hail to the Queen!

Congrats to our ladies and gents for making in through the “Hail to the Queen” and the “Summer Throwdown” competitions yesterday!

Peter and James, warm-ups

A. Push Jerk, build up to a heavy set of 3 reps

B. 15-12-9 reps, for time of:
Strict Handstand push-ups
Strict Ring Dips
Push-ups (knees/thighs never touch the floor)

1 2 3 4 187

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