TOP NEWS: Summer is HERE! Come in for a FREE Trial class today.

Wod

photo-aug-18-7-23-39-pm

Tuesday August 22, 2017

Strength

Overhead squat
2-2-2-2-2
*Building

 

‘Over Under’

AMRAP 12
10 Overhead squats 115/75
10 Bar facing burpees

photo-aug-14-6-25-35-pm

Monday August 21, 2017

Weightlifting

Power Clean
3-3-3-3
*touch and go

 

‘Power Trip’

For time (16 cap)
15 Power cleans 135/95
Then
5 rounds of
12 Toes to bar
36 Double unders
Then
15 Power cleans 135/95

photo-jul-16-10-39-05-am

Sunday August 20, 2017

General Warm up

Run or Row 5 minutes to warm up body and muscles.

Mobility and Maintenance

1-2 Thoracic Mobility drills and Stretches 5-10 minutes.
1-2 Upper Extremity Mobility drills and Stretches 5-10 minutes.
2-3 Lower Body Mobility drills and Stretches 10-12 minutes

Cardio Work

Cardio intervals, these can be done at moderate pace to just get sweat in or these can be done at a HARD effort.  It’s up to you!
*We take recovery seriously at CFL, Sundays will be Mobility in Maintenance and optional Cardio.  You work hard during the week come in and learn how to recover properly.

 

photo-jul-18-7-18-51-pm

Saturday August 19, 2017

Strength

Strict Press
3-3-3-3-3
*Building

‘Hammer Time’

AMRAP 15
400M run
50 Double unders
20 Dumbbell snatch 50/35

_dsc8304

Friday August 18, 2017

‘Gut Shaper’

EMOM 30
M1: 15 Kettle bell swings 70/44
M2: 15/12 Rowing for cals
M3: 15 Sit ups

*Feel free to sub the rowing for running 200M or 15/10 cal on Assault bike

img_7022

Thursday August 17, 2017

Weightlifting

1 Power clean + 1 Front squat + 1 Jerk
*Build to a heavy single of complex

‘Macho Girl’

For time (15 cap)
3 rounds of
2 Rounds of Macho Man
2 Rounds of Cindy
*Macho Man = 3 power cleans, 3 front squats, 3 jerks 185/125
*Cindy = 5 Pull ups, 10 Push ups, 15 squats

photo-may-23-7-36-20-pm

Wednesday August 16, 2017

Strength

Kettle bell Step ups
6-6-6-6
*each leg, hold kettle in front rack on opposite side as working leg.

 

‘Carry Hop’

For time (20 cap)
3 rounds of
600M run
200M Farmer carry 70/44
15 Box jump overs 24/20

photo-oct-03-5-43-22-pm

Tuesday August 15, 2017

Weightlifting

Power snatch
3-3-3-3
*Touch and go

‘Main Site 130101’

For time (12 cap)
5 Rounds of
10 Toes to bar
10 Power snatch 75/55
10 Wall balls 20/14

1-min

Monday August 14, 2017

Strength

Deadlift
5-5-5
*Building

 

‘Caloric Intake’

AMRAP 3
Row for Calories
Rest 1 minute
AMRAP 6
8 Deadlifts 185/125
12 Lateral over bar burpees
Rest 1 minute
AMRAP 3
Row for Calories

photo-apr-21-11-10-36-pm-1

Saturday August 12, 2017

Weightlifting

Squat Clean thruster + thruster
*Work to a heavy single in the complex

 

 ‘Fran’

For time (7 cap)
21-15-9
Thrusters 95/65#
Pull ups

photo-aug-01-7-03-32-pm

Friday August 11, 2017

Weightlifting

Power clean and Jerk
1-1-1-1-1-1
*Building

‘Lucky #13’

For time (18 cap)
4 Rounds
400M run
13 clean and jerks 135/95

photo-jul-16-10-52-55-am

Thursday August 10, 2017

Partner WOD

EMOM 24
M1: Row for max cals
M2: 10 push ups + 10 sit ups

*Partner 1 rows while partner 2 completes the reps, then switch.  Score is total calories rowed.

**Today is Bring a Friend day all classes are free for anyone to attend!**

photo-apr-12-5-43-36-pm

Wednesday August 9, 2017

Weightlifting

Power snatch
1-1-1-1-1-1-1
*Building

‘Power Ball’

AMRAP 15
30 Power snatches 75/55
40 Wall balls
30 Power snatches 135/95
40 Wall balls
I.R.T. Max effort snatches 165/115
 

photo-jul-18-7-12-01-pm

Tuesday August 8, 2017

Midline

EMOM 9
M1: Max Effort L- sit
M2: 20 russian twists with 15/10# plate
M3: Rest
*Score is total L-sit time

 

‘Dive Bomber’

For time (25 cap)
5 Rounds of
400M run
15 Burpee box jumps 24/20

photo-jul-18-7-19-54-pm

Monday August 7, 2017

Squat

Front Squat
5-5-5-5
*Building

‘Fester’

3 rounds of:
3 Minutes on/ 3 minutes off
3,6,9,12,15….so on
Front squats 135/95
Chest to bar pull ups

photo-jul-31-5-53-17-pm

Saturday August 5, 2017

‘Push Start’

AMRAP 18
400M run
12 Ring push ups
36 Double unders

photo-jul-29-10-35-54-am

Friday August 4, 2017

Weightlifting

Squat Snatch + Overhead squat
*Heavy single

 

‘Clyde’

For time (13 cap)
18-15-12-9-6
Overhead squat 95/65
Box Jump 24/20

photo-jul-08-11-13-25-am

Thursday August 3, 2017

Weightlifting

Hang power Clean
*Heavy single

 

‘Down and Backer’

For time (16 cap)
50 Double unders
40 pull ups
30 hang cleans 135/95
40 cal row
50 wall balls 20/14

photo-jul-08-11-02-25-am

Wednesday August 2, 2017

Midline

EMOM 8
M1: 45 second hollow hold
M2: 45 second reverse plank hold

‘Swing Off’

AMRAP 13
400M run
15 kettle bell swings 53/35

 

photo-jul-04-10-55-17-am

Tuesday August 1, 2017

Strength

Thruster
2-2-2-2
*from rack

 

‘Bonny’

For time (13 cap)
18-15-12-9-6
Thrusters 95/65
Lateral bar over burpees

NEW TO CROSSFIT