Tuesday, September 17 2019

Ally.

Ally.

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!

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OCTOBER - The Athlete’s System is BACK!
Want to dial in your nutrition for the holidays? This is the program for you!
Spots will fill up quick, so sign up today!

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WOD
"19.1"

Complete as many rounds as possible in 15 minutes of:
19 wall-ball shots
19-cal. row

Rx:

Men throw 20-lb. ball to 10-ft. target
Women throw 14-lb ball to 9-ft. target

Modified:

Men throw 14-lb. ball to 10-ft. target
Women throw 10-lb. ball to 9-ft. target

Coaches’ Note: Open prep week 2!!! Today we re-visit the first workout of last year's season. Our wall-ball shots should be of a weight and target height that will allow us to go unbroken for at least the first 4 rounds of the workout, it should feel light relative to our ability and allow us to go fast. As it is written, all age groups are going to row 19 calories. Since the time we have today is fixed, let's all go for the 19 calories. Of course, you do not have to and we will have other options, but today is the perfect day to get out of our comfort zone if rowing is not our strongest suit.

Rachel Binette