Friday, September 6 2019

Coach Rachel and Seva.

Coach Rachel and Seva.

Schedule Update

Fall Schedule Begins Today!
5pm and 6pm Classes on Fridays!

Upcoming Events!

TOMORROW - 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!


Overtime (pre-WOD)
5 Minutes for quality:
5 Hip Thrusts (moderately heavy)
10 medicine ball cleans
- We are progressing in the hip thrust today (for those that performed it last week) to a bench
- If this is your first experience with the movement, fear not as we make sure you are taken care of!

"Front Loading"

For Load:
Front Squat

Coaches’ Note: Heavy Day!!! We are getting after some strength gainz with some front squats today and a new rep scheme. However, the intended stimulus of the workout does not. We are looking to lift close to around 80% of our max effort in the sets of 2. Not to say that the sets of 6 and 4 should be light, they are still heavy relative to our ability but not as heavy as the sets of two. In terms of rest, we should be resting about 2:30 minutes in between the sets of 6 and 4, about 3-4 minutes between the set of 4 and 2, and then between the twos, 4 minutes each. We will take all sets from the rack today given the higher loads we are looking to achieve. Prior to the first set of 6, we will get in 4 sets just to get to that first set of 6. Don't miss out on your gainz today - if you want to lift heavy and see results, you need to rest longer between your sets to be rested and fresh to crush that next weight! Set some new 2 rep PR's!!

Rachel Binette