Monday, September 9 2019

51 (1).jpg

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!


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!


Overtime (pre-WOD)
Snatch Balance Complex
10 minutes of moving for quality.
3 Reps of:
1 Snatch balance to 1/4 squat
1 Snatch balance to full squat

- We are looking to improve our speed under the bar for these sets and are going to practice receiving in both a power position (1/4 squat) and full squat below parallel. Although this is for load, quality of movement is the focus and we will only practice at loads that reinforce and teach proper positioning. We should be resting about 2 minutes between sets and look to complete about 4-5 sets total. Each set includes 6 movements, 3 to 1/4 squat depth and 3 to full squat depth. Alternate between both.

"Open 19.4"
For total time:
3 rounds of:
10 snatches
12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:
10 bar muscle-ups
12 bar-facing burpees

Men snatch 95 lb.
Women snatch 65 lb.
Time cap: 12 minutes

Coaches’ Note: Happy Monday! The 2020 CrossFit Games Open starts October 10th! Just a month away. In preparation, each week going forward we will revisit one of the workouts from 2019 in preparation for the stimulus that those workouts contain. We highly encourage everyone, regardless of ability, to sign up. We will be providing a link for you to sign up through Triib soon so keep your eyes peeled!!

We will be performing the workouts each Friday during the Open anyways, so why not sign up??

Please do not be intimidated by this - the intent of our participation is not to get anyone to the Games - that is an unrealistic expectation. Our goal is to connect with the other 15,000 CrossFit affiliates world-wide once a week and throw down doing the same workout, that's it.

We do not encourage anyone to push past their physical limitations or capacity just for the sake of performing the workout "RX" - nor will we allow you to if we see you moving this far past your capabilities.

Just as we do each day, we will modify the workouts accordingly to meet you at your fitness level on that day and keep you safe, having fun, and if it is in the cards for that day, getting a new PR or achieving something you haven't before.

Specifically for today's workout, the loading should be a weight that you could perform unbroken on the snatches for at least the first two rounds and then maybe two quick sets after that. The goal is to finish each round within 3 minutes.

Rachel Binette