Monday, July 29 2019



Upcoming Events

Tuesday, July 30th - Adult Surf Night in Hampton, NH
6pm-7:30pm, Email to join!

Sunday, August 4th! Bar Muscle Ups and Handstand Walking Clinic with Coach Dan!
Are these two skills on your list of wants this year? Don’t miss this awesome clinic with Coach Dan Melzar!


Saturday, August 10th! CFCL Social!
Meet us at 3pm at Mighty Squirrel in Waltham!

Tuesday, August 13th 8pm - Free SWEAT Class with Coach Abby!
Sign up at front desk!

Skill Work
Strict Handstand Push Ups

“Run and Gun”
5 Rounds for time:
400 meter run
15 Dumbbell Push Press (50lbs/35lbs)

Coaches’ Note: This workout today should see relative continuous movement on both the runs and the dumbbell push presses. The loading for the push press should be light relative to our ability level and allow us to complete at least the first 3 rounds unbroken. After that, maybe we only break 2 times max during the entire set of 15. Our goal for the run is to maintain about a 75% pace during this, if we go out fast and then start to fall off speed wise, maybe today we try a shorter distance that allows us to stay close to that 75% max effort for each run.

Rachel Binette