Monday, September 16 2019

Margot and LP.

Margot and LP.

Schedule Update

No classes on Saturday 9/21 for the CFCL Internal Throwdown!

Upcoming Events

Sunday, September 29 - Mindset Rx’d Seminar with Coach Rachel
Want to learn how to take your gym performance to the next level? Learn how to improve confidence, set more effective goals, and gain consistency in the gym!


OCTOBER - Barbell Betties is BACK!
Two great options available for ladies who want to get STRONG together!



Overtime (pre-WOD)
EMOTM - 9 Minutes

Minute 1: 5 squat therapy reps + 5 PVC pass throughs
Minute 2: 10 PVC snatch-grip push jerk (from back rack)
Minute 3: 5 sots press, 1 second pause in lockout (PVC)

The focus on this piece is movement quality to improve our positioning for our overhead squat. Coaches will be going over the sots press in class, so fear not if this is your first time seeing it!

"Big Overhead"

For Load:
Overhead squat

HEAVY OVERHEAD SQUATS! Our goal for today is to possibly establish a new 1-rep max (1RM) or tie our previous one. As we have seen in the past heavy day sessions, after the earlier sets of 5 we should be resting about 2-3 minutes. After the sets of 3, our rest should be about 3 minutes, and then after each set of 1, around 4 minutes. We are looking to make each rep an event and go as heavy as possible for us, today. If we have limitations in our overhead position, the coaches will have plenty of options to still get a heavy stimulus today. Go get it!!

Rachel Binette