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Monday

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Posted 07/30/17 by | 0

SS: Build to a heavy 3 rep Push Press or 80% x3, and do 4 total sets with same weight.

16 min cap.

7 min AMRAP:

50 double-unders

10 overhead squats (135/95)


Saturday

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Posted 07/28/17 by | 0

Partner WOD For time:
50 jumping alternating lunges, 50 steps
50 pull-ups
50 push presses, 95/65
50 hip extensions or superman lifts
50 burpees

partners switch at any time to complete the total as a team. only one works at a time.


Friday

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Posted 07/27/17 by | 0

E2MOM for 30 minutes: (5 rds)

1- 23/20 calorie row

2- deadlift 4 reps (315/225)

3- legless rope climb 2 reps

*2 minutes to complete each station*

*Rx+ 385/275, L-sit rope climb from butt on floor.*


Thursday

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Posted 07/26/17 by | 0

For Time:

50 Burpees

50 Double unders

30 Burpees

50 Double unders

10 Burpees

50 Double unders

(10 min time cap.)

Keep the clock rolling…

and you have until [22:00]

to find a 1 rep max PUSH PRESS.


Wednesday

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Posted 07/25/17 by | 0

SS: In 5 sets, build to a heavy Power Clean + Front Squat.

15 min cap.

27-21-15-9 reps for time of:
Squat cleans 95/65
Ring dips

18 min cap.


Tuesday

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Posted 07/24/17 by | 0

4 RFT:

25 Med ball sit-ups

15 Sumo deadlift high pull (105/75)

400m run

26 min cap.

ACC:

2 x max weighted full plank hold for :30


Monday

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Posted 07/23/17 by | 0

SS: Find a 3 rep max Overhead Squat in 17 min.

For Time 21-15-9 reps of:

Burpee box jump over (24/20)

Chest-to-bar pull-ups

13 min cap.


Saturday

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Posted 07/21/17 by | 0

Partner WOD (you go, i go)

26 min AMRAP:

1 rope climb

5 Dumbbell Squat Clean-to-Thruster, or Jerk (50/35 ea. hand)

10 Burpee over bar

15 Wall ball shots

(one partner does an entire round, then rests while the other partner does an entire round)


Friday

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Posted 07/20/17 by | 0

SS: Build to a heavy- High Hang Power Clean + Hang Power Clean.

16 min cap.

9 min AMRAP:

200m run

25 KBS (70/52)


Thursday

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Posted 07/19/17 by | 0

WU:

3 x 200m row + 1 min plank +stretch

foam roll

For Time:
2k Row
150 Double Unders
10 Rounds of ‘Cindy’

28 min cap.

(Cindy= 5 pull-ups, 10 push-ups, 15 air-squats)