06/30/2016 Mark Your Calendars!

Mark your calendars for Saturday, July 30th, for the CFS Annual Lake WOD!!  Stay tuned for additional information and directions to the Lake Tulloch home of Don and Christina.


“Your strongest muscle and your worst enemy is your mind. Train it well.”


3 High Box Jumps
2 L-Sit Pullups
1 Strict Muscle Up
AMRAP 20min

Today’s Workout is an opportunity for people to practice some more advanced technical gymnastic skills. We aren’t so concerned about it being a really intense workout, rather that you choose movements that are right on your threshold of ability and aim to hit them each round. Each round should fatigue you just a little bit more so that the movements will start to feel harder and more challenging, which is the point!

Beyond Rxd: We wanted to really challenge you guys today with your skills. The Box Jumps should be a little scary for you. Use the warmup to find your limit where you know you won’t fail every time you jump on it, but it is pretty hard for you. If you don’t think you can maintain the other two movements for the 20min, scale the Rope Climbs to Legless and the Front Lever to a progression below or 2 Strict Muscle Ups: See Front Lever Progression Video

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Rxd: Similar brief as Beyond Rxd for the Box Jumps, but scale for the L-Pullups, do 3 Strict Pullups. For people who don’t have a Strict Muscle Up (most people), perform 3 Kipping Muscle Ups.

Fitness:  since many of us won’t be doing the highly skilled Gymnastics movements, this becomes a Capacity Workout.  You should still choose movements that are a little harder than usual, like a higher box height for the Step Ups, the Ring Assisted Pullups and where they place their hands on the box for the Box Dips.  You will likely rack up a few more rounds than everyone else, but that is ok, remember it’s about capacity rather than skill.

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