Wednesday, August 14 2019



Upcoming Events!

Saturday, September 7th - Accountability Kick-Off with Coach Jon!
Want to work out more than you do now? This is the FREE program for you!

Saturday, September 21 - CFCL Internal Throwdown!

One of our favorite events of the year! Beginners, intermediate, and advanced CrossFitters welcome!

10 Minutes to build to a heavy 1:
Hang Power Snatch

- This will be pre-workout. We are not looking for new 1 rep max, just something that we can pull under the bar and land in a sound receiving position. Look to get no more than 5 quality sets in for this!

"To the Bar"
EMOTM - 10 minutes
5 Bar-facing burpees
4 Hang power snatch (115lbs/75lbs)

Coaches Note: Our goal today is to work technique while under stress. The 5 bar-facing burpees and the 4 hang power snatches are all to be completed within the minute. The intent is to have the burpees take no longer than 15 seconds and the hang power snatches take no loner than 15 seconds as well. We are looking to have approximately :30-:40 of rest each round before the next. The loading on the hang power snatch is something that you should be able to complete unbroken for the duration of the effort!

Rachel Binette