Wednesday, September 18 2019

Chalk Up.

Chalk Up.

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)
3 Sets:
Max strict handstand push ups
Immediately followed by
:30 slow PVC strict press for quality
*FOCUS: Belly tight and butt tight, elbows in*
*If we are still working towards strict handstand push ups, either perform:
- Pike push ups
- Seated DB strict press (light)

"Halfway There"

5 Rounds for time:
18 Toes-to-bar
12 Burpees
6 Strict press (135lbs/95lbs)
- bar comes from the ground on the strict press

Today is definitely going to be a burner. Our toes to bar should be taking us under 1 minute to complete and we should have the capacity to perform them unbroken fully rested. However, in the workout, it is more likely we will strategically break 2-3 times with minimal rest in between sets. The burpees should be something we can stay steady on and also be finished in under 1 minute. Our strict press should be moderately heavy relative to our ability. This should be a load that we can go unbroken on for the first 2-3 rounds and then maybe we perform it in 2 quick sets after that. Each round should be taking us no longer than 3 minutes to complete.

Rachel Binette