Saturday, August 3 2019
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!
"Long then Heavy"
On a 30 minute clock, with a partner
Row 5,000 meters
- in the remaining time:
Build to a heavy 1 deadlift, each
*score = total time and load lifted together
*partition row as needed
Coaches Note: Partner work and interval work! The longest amount of time we should be on the rower for today should not exceed 20 minutes. Our goal is to have you go fast on the rows, holding manageable intervals that allow us to hold around 70-75% of a max effort pace for the duration of the row. Since we are working with a partner, there will be built-in rest, so we want to go hard, but not redline either since the row is a longer duration. After that, our body will be very warmed up to move a heavy deadlift since the movement function for both that and the row are very similar. However, rounded backs will not be cool, and the coach’s cue will be “drop the bar” and your response as the athlete will be “yes coach.” Happy weekend!