Saturday, August 31 2019

Isa takes a load off.

Isa takes a load off.

Schedule Update

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

Fall Schedule Begins Next Friday!
5pm and 6pm Classes on Fridays!

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!


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


"The Trifecta"

25 Minute AMRAP:
In a team of 3:
4 Dumbbell power snatch (75lbs/50lbs) - alternating
6 Strict toes to bar
8 Wall ball (30lbs/20lbs)
- 1 works, 2 rest
- switch off each round

Coaches’ Note: 3-person team of fun today! Our goal is to hit it hard each round that we are going after because we have double the recovery time as we will wait for our other two teammates to complete the same work. The loading is a little heavier in the power snatch and wall ball, but it is still something that we can perform unbroken for the balance of the workout today with the built in rest that we have. Each round should be taking somewhere between 1 minute - :90 seconds to complete.

Rachel Binette