Elite Fitness
for Everyone

Join our CFL Community of Athletes for CrossFit WODS, Yoga Classes, Olympic Lifting, Gymnastics and CrossFit Kids.

What is Crossfit? How do I get started? Join Now!
Support our community of athletes and like us on Facebook.

Tuesday

Be Sociable, Share!
Posted 06/26/17 by | 0

SS:

Build to a heavy, 2 rep, touch&go Squat Snatch with the following scheme:

5-4-3-2-2-2 (16 min cap)

3 rounds for time of:
15-cal. row
12 power snatches, 95/65
9 burpees

(17 min cap)


Monday

Be Sociable, Share!
Posted 06/25/17 by | 0

WOD:

Tabata squats bear hugging a 45/25 lb. plate

*Tabata=8 rds of :20 work/:10 rest. Final score is the lowest number of reps achieved in any round.

SS:

Find a 3 RM weighted ring dip.

Then, 1 max rep set unweighted.


Saturday

Be Sociable, Share!
Posted 06/23/17 by | 0

 5 rounds for time of:

20/16 calorie row

20 box jump overs

*rest 1 minute after each round,

score is the total time on the clock after the last BJO*


Friday

Be Sociable, Share!
Posted 06/22/17 by | 0

SS: Find a heavy 1 rep Power Clean in 15 min. (Stop at 90%. Keep it clean/pretty.)

“Scotty”

Complete as many rounds as possible in 11 minutes of:
5 deadlifts, 315/225 lb.
18 wall-ball shots, 20/14 lb.
17 burpees, over the bar


Scott “Scotty” Deem, 31, of San Antonio, Texas, was killed while responding to a four-alarm structure fire on May 18, 2017. Deem and his fellow firefighters were searching the building for survivors, but after 11 minutes, Deem sounded a Mayday call. Rescuers were unable to locate him in time.

Deem served with the San Antonio Fire Department for six years. The department is home to a non-profit CrossFit affiliate, where he worked hard to stay in peak physical health. His favorite workouts included The Chief, DT and Lynne.

Deem is survived by his wife, Jennifer; and children, Dakota, Tyler and Aubrey (due August 2017).


Thurs (7 & 8:30am classes cancelled for team HIKE @ Finch Lake)

Be Sociable, Share!
Posted 06/21/17 by | 0

(Leave for hike from CFL @6am! All classes normal from Noon and on.)

WU: 800m run + game + technique wod prep

5 sets of:

50 ft. Broad jumps in as few jumps as possible

3 Strict pull-ups as slow as possible

Max set of handshifts/handlifts/or shoulder taps (inverted)

*Rest as needed between attempts.

Mando: 8 min team mobility.


Tues

Be Sociable, Share!
Posted 06/19/17 by | 0

SS:

Build to a heavy 2 rep KB Turkish Get-up with each arm.

(15 min cap, unbroken 2 reps, like, no dropping/resting)

3 rounds for time:

50 AbMat Sit-ups

25 Burpee over KB

25 KBS (70/53)

(26 min cap)


Mon

Be Sociable, Share!
Posted 06/18/17 by | 0

WU: 500m Run

3 x

:30 Hollow body pvc hold/rock

:30 Superman pvc hold

Back Squat Limbo

E2MOM 36:

5×8 @ 50%

4×5 @ 60%

3×3 @ 70%

3×2 @ 80%

3×2 @ 85%

Cooldown:

Couch stretch & Foam roll glutes, calves, hams, quads

 

 


Fri BOOTSTRAP BREWERY @ 7PM ish

Be Sociable, Share!
Posted 06/15/17 by | 0

WU:

-300m Row

-3 sets of

:30 Back XT iso hold (face down, weighted or not)

:30 Hollow body hold (face up, arms over head)

-5 min of stretching

Conditioning:

10 x 250m Row sprint

1:30-2:00 Rest between sets.

Acc:

75 band curls

75 band tricep pulldowns

(GET YOUR PUMP ON AND CARBO LOAD AT THE BOOT STRAP TONIGHT! FREE PINT ON US!)