Wod

Sunday January 31, 2021

Use this link to tune in live at 5:30pm!

Saturday January 30, 2021

Weightlifting

Every 90 seconds for 7 sets
1 hang power snatch

‘Quick Pulls’

For time (11 cap)
7 rounds of
15 Deadlifts 95/65
10 Box jumps 24/20
5 Hang power snatches 95/65

Friday January 29, 2021

Strength

Every 90 seconds for 7 sets
2 tempo bench press (3 count down, 3 count pause) 

‘Bro Sesh’

4 rounds of
2:30 on/ 1:30 off
8 Bench press 115/75
16 Single arm kettlebell push press (4/4) 53/35
Max effort wall balls 20/14 I.R.T.

 

Thursday January 28, 2021

‘Power Hour’

30 rounds of 
30 seconds on/ 30 seconds off
Bike or Row

 

Wednesday January 27, 2021

Weightlifting

Every 90 seconds for 7 sets 
Power clean & Push jerk

‘Time Bomb’

Every 4 minutes for 4 sets
40 Double unders
20 Toes to bar
10 Clean and Jerks at 70% of your heavy single

Tuesday January 26, 2021

Strength 

Every 2 minutes for 7 sets
2 tempo back squats (3 count down, 3 count pause) 

‘Brick Layer’

AMRAP 10
8 Regional lunges 50/35 (Left arm up, right arm in front rack)
10/8 Calorie bike
8 Regional lunges 50/35 (Right arm up, left arm in front rack)
10 Burpee box jumps 24/20”

Monday January 25, 2021

‘Row a Round’

For time (20 cap)
4 rounds of 
500/400 Meter row
25 Push press 75/55
15 Pull ups

Weekly Overview

TUES: Back squats + Lunge + Bike + Box jump
WED: Double unders + Toes to bar + Clean & Jerk
THURS: Short bike sprints
FRI: Bench press + Shoulder press
SAT:

Saturday January 23, 2021

‘Row Over’

For time (25 cap)
10-20-30-40-50
Row for calorie
10-15-20-25-30
Box jump overs 24/20
10-20-30-40-50
Sit ups 

Friday January 22, 2021

Flatten Your Curve Nutrition Challenge

Sign ups are live and spots are limited use this link to sign up today!

‘Odd Couple’

For time (8 cap)
15-12-9
Deadlifts 225/155
Overhead squats 135/95
Rest 5 minutes 
For time (10 cap)
15-12-9
Handstand push ups 
Burpee pull ups
or
12-9-6
Burpee bar muscle ups

 

Thursday January 21, 2021

Flatten Your Curve Nutrition Challenge

Sign ups are live and spots are limited use this link to sign up today!

‘Cardio N Plank’

5 sets of 
2 mins of row
1 min plank
2 mins of bike 
1 min rest

Wednesday January 20, 2021

Flatten Your Curve Nutrition Challenge

Sign ups are live and spots are limited use this link to sign up today!

Weightlifting

Every 90 seconds for 8 sets
2 position squat clean
1 Hang squat clean (above knee) + 1 Floor

‘Big Brother’

For time (10 cap)
5 rounds of 
12 Kettlebell swings 70/44
6 Squat cleans 165/110

 

Tuesday January 19, 2021

Flatten Your Curve Nutrition Challenge

Sign ups are live and spots are limited use this link to sign up today!

‘Long Way to the Top’

AMRAP 17
50/40 Calorie bike
100 Double unders 
50 Ring dips 
10/7 Rope climbs

 

Monday January 18, 2021

Flatten Your Curve Nutrition Challenge

Sign ups are live and spots are limited use this link to sign up today!

‘Toes to the Wall’

For time (16 cap)
10 rounds of:
12 Wall balls 20/14
6 Toes to bar
3 Snatches 135/95

 

Weekly Overview

TUES: Bike + Double unders + Ring dip + Rope climb
WED: Kettlebell swing + Squat clean
THURS: Row + Plank + Bike
FRI: Deadlift + Overhead squat + Handstand push up + Burpee pull up
SAT: Box Jump + Row + Sit ups

 

Saturday January 16, 2021

‘Bench N Bell’

AMRAP 18
12 Bench press 115/75#
18 Lateral over dumbbell burpees 
20 Dumbbell snatches 50/35#

 

Friday January 15, 2021

Strength

Every 2 minutes for 8 sets
2 Front squats (with 3 count pause at bottom)

‘Cement Mixer V2’

4 rounds of 
2:30 on/1:30 off
7 Front squats @75-80%
Max effort bike I.R.T.

 

Thursday January 14, 2021

‘Row + Sit Up’

AMRAP 25
750/650 Row 
15 Sit ups

Wednesday January 13, 2021

‘Thruster N Stuff’

For time (12 cap)
75 Thrusters 95/65
*Every 2 minutes 8 Chest to bar pull ups + 40 Double unders starting at 0:00. 

 

Tuesday January 12, 2021

Weightlifting

Every 90 seconds for 10 sets
1-2 power cleans

‘Big Clean’

AMRAP 11 
10 Power cleans 115/75
12 Box jumps 24/20
15 Power cleans 135/95
12 Box jumps 24/20
20 Power cleans 155/105
12 Box jumps 24/20
25 Power cleans 185/125
12 Box jumps 24/20
30 Power cleans 205/145

 

Monday January 11, 2021

Weightlifting

Every 90 seconds for 10 sets 
1-2 Power snatches 

‘CrossFit Open 16.3’

AMRAP 7
10 Power snatch 75/55
3 Bar muscle ups Or 3 Burpee pull ups

Weekly Overview

TUES: Power clean + Box jump
WED: Thrusters + Pull ups + Double unders
THURS: Row + Sit ups
FRI: Front squat + Bike
SAT: Bench press + Burpees Dumbbell Snatch

 

Saturday January 9, 2021

Strength

Every 2 minutes for 8 sets (16 mins)
5 Strict press 

‘Big Pusher’

3 rounds of
1 minute at each station 
Strict press 75/55
Bike or Row for calories
Front rack lunges 75/55
Hand release push ups or sit ups
Rest

 

Friday January 8, 2021

‘False Summit’

AMRAP 14
10 Deadlifts 275/185
50 Wall balls 20/14
10/7 Rope climbs 15′
50 Handstand push ups

Thursday January 7, 2021

**The CFL Nutrition Challenge Is Live**
Use this link to sign up now! 

‘Bike Pacing’

3 sets of 

Bike
90 seconds 60% effort (58-62/54-57 rpm)
30 Seconds recovery pace (slow spin
90 seconds 60%
30 Seconds recovery pace 
90 seconds 60%
30 Seconds recovery pace 
90 seconds 60%
30 Seconds recovery pace 
Rest 2 minutes between sets

 

Wednesday January 6, 2021

‘Little Dipper’

For time (20 cap)
10-20-30-40-50
Kettlebell swings 53/35
10-15-20-25-30
Ring dips
10-12-14-16-18
Burpee box jump overs 24/20

Tuesday January 5, 2021

Weightlifting

Every 90 seconds for 7 sets
2 Power cleans + 2 Push jerks 

‘Power 3’

For time (15 cap)
3 Rounds of
10 Power cleans 155/105
20 Toes to bar
10 Push Jerks 155/105
40 Double unders

 

Monday January 4, 2021

Strength

Every 2 minutes for 8 sets (16 mins)
3 Back Squats

‘Deep Fried Thigh’

AMRAP 10
40/32 Calorie row
35 Back squats 95/65
30/24 Calorie row
25 Back squats 95/65 
20/15 Calorie row
15 Back squats 95/65

Weekly Overview

TUES: Power clean + Toes to bar + Push press + Double unders
WED: Kettlebell swings + Ring dips + Box jumps
THURS: Bike intervals
FRI: ‘False Summit’ Deadlifts + Wall balls + Rope Climb + Handstand push ups
SAT: Strict Press + Lunges + Push ups

 

Saturday January 2, 2021

Strength

Every 90 seconds for 7 sets
1-2 Squat snatches

‘Double Bell’

For time (10 cap)
27-21-15
Russian Kettlebell swings 106/70
9-7-5
Squat snatch 135/95

Friday January 1, 2021

HAPPY NEW YEAR FROM CFL!!

Just as a reminder we will be closed today. Normal schedule on Saturday 1/2/2021.