Thursday, August 15 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 on ONE TEAM, having a BLAST!


5 Rounds for time:
60 Double unders
30 GHD Hip extensions
10 Box Jumps (24"/20")

Coaches Note: Keeping up the tempo is the name of the game today. Each of these movements has a rep scheme designed to allow us to stay moving for the duration of this effort. In terms of time, we are looking to be finished with our double unders option in one minute or under, finished with our hip extensions in the same time frame, and finished with our box jumps in :30 seconds or under. In order to perform the workout as written we need to be able to perform the number of repetitions unbroken and the same goes with the box heights. For our box jumps today, we highly encourage you to step down as it reduces the chance for an achilles injury. However, if you want to rebound, you may but only after completing the first two rounds stepping down.

Rachel Binette