Sunday, September 8 2019

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Upcoming Events

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!

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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!



WOD
"Sunday Countdown"
EMOTM - 18 Minutes:
Minute 1: 15 GHD Sit ups
Minute 2: 100' Dball Zercher carry
Minute 3: 10 Burpees to target

Coaches’ Note: Midline work today! Each minute of work should be taking no longer than :30 to complete each round, leaving us with :30 of rest after each. The workout is written for a heavy Dball, but we can also utilize a heavy sandbag to carry as well. Our burpee target height should be something just out of reach that we have to jump for but will still allow us to keep a faster pace. We want to get in some skill work, move fast, and move something heavy all in today's effort, but have built-in rest as we're doing it.

Rachel Binette