TOP NEWS:SAVE THE DATE: CFL HOLIDAY PARTY, DEC 16th 2017

Wod

photo-nov-18-4-26-31-pm

Monday December 11, 2017

Midline

Every 1:30 for 3 sets
5 Second hollow hold
5 Tuck crunches
5 V-ups
6 Jackknives
5 Second hollow hold

‘Cal Climber’

AMRAP 3
Row for cal
Rest 1
AMRAP 6
1 Rope climb
15 Kettle bell swings 53/35
Rest 1
AMRAP 3
Row for cal

photo-oct-30-7-25-53-pm

Saturday December 9, 2017

‘Bar Runner’

With a running clock
AMRAP 5
800M Run
Max effort power cleans I.R.T. 135/95
Rest 3 minutes
AMRAP 4
600M Run
Max effort shoulder to overhead I.R.T. 135/95
Rest 2 Minutes
AMRAP 3
400M Run
Max effort thrusters I.R.T. 135/95

photo-oct-10-6-01-12-pm

Friday December 8, 2017

 

Strength

Weighted Pull ups 
5-5-5

‘Fifty 5 .V2’

AMRAP 12
10 Pull ups 
15 Wall balls 20/14
30 Double unders

photo-oct-25-7-15-24-pm

Thursday December 7, 2017

‘Partner WOD ‘

AMRAP 25
800M Run
100 Squats
100 Push ups
100 Sit ups
2000M Row

*With a partner or in teams of 3, moments must be done in order but split reps anyway.

***Today is Bring a Friend Day! All classes are free!!***

photo-dec-02-8-52-16-am

Wednesday December 6, 2017

Strength

Strict press
5-5-5

 

‘Fifty 5 .V1’

AMRAP 12
10 Burpees
15 Toes to bar
30 Double unders

photo-dec-01-7-11-44-pm

Tuesday December 5, 2017

‘Lightweights’

3 Rounds of
1 Minute at each station
Front rack lunge 75/55
Hang power clean 75/55
Box jump 20”
Overhead squats 75/55
Rest

photo-oct-17-5-55-46-pm

Monday December 4, 2017

‘Bell Ring’

AMRAP 20
400M Run
21 Kettle bell swings 53/35
12 Ring dips

photo-oct-29-10-14-03-am

Sunday December 3, 2017

General Warm up

Run or Row 3 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!

 

*** Just as a reminder there is no longer a 8AM on Sundays!***

photo-nov-29-6-51-08-pm

Saturday December 2, 2017

Weightlifting

Clean and Jerk
Heavy single

‘Fast and Furious’

For time (10 cap)
7 rounds of
10 Thrusters 75/55
1 Rope climb

photo-sep-05-7-11-45-pm

Friday December 1, 2017

‘Nine 9 Nein’

Every 9 minutes for 3 sets
40 Wall balls 20/14
20 Box jumps overs 24/20
10 Deadlifts 275/185
5 Bar muscle ups (5 Burpee pull ups)

*Rounds start at 0:00, 9:00, and 18:00.

NEW TO CROSSFIT