Friday, September 1 2017

Thank you for everything Coach Dan! We are going to miss you! 

Thank you for everything Coach Dan! We are going to miss you! 

Labor Day Schedule

8:30 AM and 9:30 AM classes, Open Gym until 12:00

Mainsite 070211
3 Rounds for Time
12 Front Squats (135/95 lbs)
12 Burpee Pull-Ups

ADV: Front Squat 165/110 lbs

Coaches Note: Today's mainsite WOD is classic CrossFit programming. Two movements. Simple. Go.
When this workout was first programmed in 2011, the weight of the front squat was a "heavy" load. Athletic evolution has come a long way since then and this is now a more moderate load that would be done unbroken. Based off of a 1 RM, this workout would be in the realm of 50-70%.

Upcoming Events

TONIGHT: Last Friday night BBQ of the summer and Coach Dan's Going Away Party! Stop by to wish him good luck and success!

September 9: 6th Anniversary Members Only Throwdown! One of the best times of the year! Whether you're new to CFCL or have been coming for years (you can attest this is an awesome event!) you should sign up to be on a team! More info and sign up below!