Friday, August 23 2019

It’s Fri-yay!

It’s Fri-yay!

Upcoming Events!

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!

Sunday, September 29 - Mindset Rx’d Seminar!
Get ready to attack the 2019 Open with all you’ve got!


WOD
“Partner Bear”
EMOTM - 30 minutes
One partner completes a round of:
5 Dumbbell Deadlifts
5 Dumbbell Hang power cleans
5 Dumbbell Thrusters
- switch partners each minute
- written weight is ~45% of your body weight

Coaches Notes: This one is going to be spicy, but thankfully the work will be broken up between us and our partner so we will have at least a full minute of rest between each set. As written in the original "Dumbbell Bear" WOD, the weight on the dumbbells (total, each added together) should be approximately 45% of our body weight. However, think of it as a moderately heavy weight that you can move unbroken for the 15 reps between the 3 different movements and be finished with about :20-:30 to spare in the remaining minute. Work with a partner who is working at the same weights as you and share a pair of dumbbells for today. Go hard in the paint on this one as we have built-in rest!!

Rachel Binette