Monday, August 19 2019

Jumping into the week!

Jumping into the week!

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!

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Overtime
Mini Flight Simulator

Unbroken Double Unders:
5-10-20-30-20-10- 5
- rest as needed between sets
- if you break during a round, start back at that round at 0
- this will be part of our warm up and coaches will have plenty of modifications and directions!

WOD
"Row & Jump"
For Time:
1,000 meter Row
50 Double unders
750 meter Row
75 Double unders
500 meter Row
100 Double unders

Coaches Notes: This is going to be a longer metabolic conditioning effort today. The reason that we do single-modality days like this is:

-First for variance, as our goal is to continually expose ourselves to as many physical skills and drills as possible.

- Secondly, we need to give the rest of our body a break from weightlifting and gymnastics. If we only do too much of one of these aspects over another, we can overtax our bodies in unintended ways.

Thus, we look to find balance across all of these to be jacks of all trades when it comes to physical tasks!

Our 1000m row should be taking us 4 minutes or under to accomplish today and each of the of the rows after that should be about :30-1 minute shorter each time.

Our largest set of double unders is designed to be accomplished in under 2:30. If we are unsure of what number to aim for today, we will plenty of options in our skill portion of the workout today!

Rachel Binette