CFW Pull Up Improvement Progression

We have adopted a pull up progression that should improve pull up strength over the next few weeks. We will post new progressions MW&F.

3R 8-10 Strict Pull Ups

Use band assistance to meet rep requirements if you cannot perform strict. No Kipping!  If you are able to do 10 easily, switch to a band with less resistance.

Whole Life Challenge WOD


Run 800m

75 Air Squats

50 Sit Ups

25 Push Ups


Score will be the number of burpees completed before time expires.