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Thursday

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Posted 02/14/18 by | 0

Strength: Build to a heavy for the complex:

2 Squat Cleans + 2 Front Squats

3 RFT:

6 power cleans (205/145)

18 Bar Facing Burpees

*14 min time cap.

(suggested mods: 185/125, 155/105, 135/95, 115, 75)

 


Wednesday

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Posted 02/13/18 by | 0

Strength: Build heavy for the complex:

2 Squat Snatch + 2 Overhead Squats

“Jack’d 14.1”

14 minute AMRAP:

3 rounds of:

30 double-unders
15 power snatches, 75/55

if completed, 

2 rounds of:

30 double-unders

15 power snatches, 95/65

if completed, 

1 round of:

30 double-unders

15 power snatches, 115/75

*** If completed, your score is a TIME rather than a rep score.

*** No change plates (5lbs.) are allowed to be used on lonely 10 lb. bumper plates (save the plates… one planet…save the world…don’t make me freak out…)

*** Solution: change the 10’s out for a 15 lb. plate

*** Only 1 single bar permitted, transition time is up to you.

 


Tuesday

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Posted 02/12/18 by | 0

Relieved on 02.06.2018

Lieutenant Colonel Jason Dale Good was an Ohio Boy, Army Ranger and West Point graduate 1998. He is survived by Wife Terra, Daughter Ella, and son Axil.

“CrossFit Longmont was built and sustained not only by it’s Athletes, Coaches and Owners but also from the mentorship of this Army officer.  Jason, part of your legacy lives on at CrossFit Longmont.  Our success as an organization is a tribute to your sound advice.
Jason, your praise and acknowledgment went further than I will ever be able to acknowledge.  I love you, brother.”
-Shawn Wentz
“JDG”
20 minute AMRAP with a partner:
18 Zercher squats 135/95  *racks permitted, or partner can assist you*
6 legless rope climbs
200m buddy carry (or odd object)
 *split work as needed, all numbers are to be shared by two people*
Accessory:
2 x 15 reverse hyper
2 x 10 dumbbell single leg deadlift

Monday

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Posted 02/11/18 by | 0

Strength: Find a 1RM back Squat

(18min)

DT

5 rounds for time of:
12 Deadlift
9 Hang power clean
6 Push jerk

men use 155#, women use 105#

  • 12 minute time cap, so scale accordingly.

 


Saturday

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Posted 02/09/18 by | 0

Partner Chipper

800m Run (together)

50 box jump overs

50 overhead walking lunge steps (50/35 DB, single arm)

150 wall ball shots

50 overhead walking lunge steps (50/35 DB, single arm)

50 box jump overs

800m run (together)

*split work however, one partner works at a time*

*30 minute time cap*

 


Friday, FEB. 9, 2018

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Posted 02/08/18 by | 0

E2MOM x 12 minutes:

2 Hang Power Cleans + 2 Front Squats + 1 Split Jerk

*Start clock when you’ve built to 60%, build by 10-20# total, each set. Do NOT exceed 80% of 1 RM.

On a 17:00 clock,

3 rounds for time:

10 Chest to Bar Pull-ups

20 Pistols (alternating)

7 minute cap.

@ 10:00 begin

7 minute AMRAP of 3, 6, 9, 12, 15, etc…

Power Clean & Jerk 135/95

Bar Facing Burpees

(Practice new standard)

*You should NOT push yourself to the point of ripping on pull-ups. If  you think you might rip, wear gloves or grips and/or simply do a variation: strict pull-up, bent over barbell row, ring row. 


Thursday

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Posted 02/07/18 by | 0

Count your blessings. <3 End Of Watch, January 27th, 2018.

Tabata: hollow hold & superman hold

*alternate for 4 minutes total*

“Shane”

18 minute AMRAP:

200m Run

27 Deadlifts (225/155)

5 Ring Muscle-ups

ROM: 1 minute couch stretch ea. side. 1 minute frog.

 


Wednesday

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Posted 02/06/18 by | 0

Strength: 2x 2 Back Squat @ 90%

Drop set  2x 3 @ 80%

Emom x 4:

:30 Max Rep Push press @ 60% max Split jerk

:30 rest

(for score, ie reps)

ACC:

2x 10 Bent over barbell row

2x 15 Reverse Hyper

(not for score, moderate load, alt. sets)

 

 

 


Tuesday

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Posted 02/05/18 by | 0

Strength: Build to a heavy for the complex:

Pause snatch low pull (3sec pause @ knee) + Low hang Sq. snatch (bot of knee) + Overhead squat

For time:
30 overhead walking lunges (45/25 lb. plate)
30 toes-to-bar
30 abmat sit-ups
30-cal. row
30 abmat sit-ups
30 toes-to-bar
30 overhead walking lunges

(15min cap)


Monday

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Posted 02/04/18 by | 0

Image result for crossfit open 2018

“CFG 18.0 and NUTRITION BASELINE TEST WOD”

Strength: Establish a 1 Rep Max Clean (squat please)

(18 min.)

21 – 15 – 9 reps for time:

Dumbbell Snatches (50/35)

Burpee over DB

(10 minute cap, scale as needed)

Scott Panchik- 2:59 Tia Toomey- 3:04

New Standards:

You must change hands while the dumbbell is below eye level to make it count. That is, if you are changing hands in the air.

As always both sides of the dumbbell have to touch the floor before going up again.

For burpees, feet must jump at the same time, in line with the DB– stepping will render the workout scaled.