Saturday, August 17 2019

Getting ready for fun with rings!

Getting ready for fun with rings!

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!

SIGN UP!

WOD
“Chasing Waterfalls”

In a team of two:
30 Burpees to target
40 Wall ball (20lbs/14lbs)
50 Ab-mat sit ups
60 calorie row

- Each partner must complete the chipper
- One partner starts
- Partner 2 cannot move onto a movement until partner 1 has finished it
- score = time that second partner finishes

Coaches Note: Different but fun format for today's partner workout! One partner will start the work and partner 2 cannot move on to the next movement until partner 1 has completed the assigned reps there first. We call this a "waterfall" style, hence the ode to TLC's classic 90's jam. Anyways, the loading and volume should allow us to complete the reps close to unbroken. On the burpees and wall balls, or aim is to break no more than twice - so big sets is the name of the game. Remember, your partner is chomping at the bit waiting to start the movement, so we want to move at a steady pace! The target for the burpee will be to one of the pull up bars that is just about 6 inches above your reach.

Rachel Binette