Friday, September 20 2019

Shelly.

Shelly.

Schedule Update

NO CLASSES TOMORROW (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!

REGISTER NOW

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

BARBELL BETTIES

BARBELL BETTIES PLUS


WOD
"Aerobic Capacity 9/5/19"
For total time:
Run
4 x (300 meters fast, 1 min easy or walk)
800 meters moderate, 2 min rest
2 x (500 meters fast, 1 min easy or walk)
600 meters moderate, 2min rest
3 x (400 meters fast, 1 min easy or walk)

*Courtesy of Chris Hinshaw and Aerobic Capacity

Coaches’ Note: Today we are going to work on our running with a workout from the best running coach out there in the CrossFit world, Chris Hinshaw. This is going to be a longer workout designed to get us time under tension running with the appropriate built-in rest. Our goal is to keep consistent split times for each interval to within 5 seconds of each other. If you have a wrist watch and can keep track, today is a great day to wear it. Single mono-structural days like this are important because it is not often that we just get to focus on our running without another movement attached, so don't skip out on this one! If you have a set of shoes strictly made for running, wear them today.

For the 1 minute of "easy or walk" we will be jogging or walking around the perimeter of the poles inside the gym. Each athlete will keep their own time so the clock will stay running!

Rachel Binette