Monday, August 26 2019



Schedule Update

Labor Day - Monday, September 2nd
8:30am and 9:30am Classes, Open Gym until Noon!

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!


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


10 minutes, prior to the WOD
Build to a heavy single of the complex:

1 Snatch + 1 Overhead Squat

- we are looking to complete 4-5 sets at a heavier load
- this does not need to be a new PR, just something heavy, relative to your ability


For time:
1,000 meter Row
30 Overhead squats (135lbs/95lbs)
30 Handstand push ups
30 Burpee box jump overs (24"/20")

Coaches’ Note: This is a chipper based off a workout programmed by the CrossFit Games Director, Dave Castro (“The Dave Castro”, or “TDC”) that he did in his home gym. We should be looking to finish the 1000m row in under 4:30. The loading on the overhead squats should be something we could definitely perform half of the reps unbroken at and can either squat snatch and or power snatch the weight after we get off the row. At most, it should be taking us no more than 3 sets to complete and no longer than 2 minutes. The handstand push ups can be performed kipping and should be completed in no more than 6 sets and shouldn't take us over 3 minutes. The burpee box jump overs should take under 3 minutes and all that's required is to land on top, you don't have to stand.

Rachel Binette