WU:Partner Row 3k switch every 500 samson stretch/wall sit/runners lunge/prayer squat SS:CC Muscle ups Bar and Rings WOD:15 min Amrap 100 m yoke walk 75#/ 55#, can carry any way you like, recomend back rack position 10 tire flips 10 wall balls 20/14, can do wall balls outside  Read More

Week 6 Supplementary S.S. training:  Repeat 2x this week after WODs   Core: CrossFit Agoge Tribute Muscle up: CrossFit Agoge Tribute DU: CrossFit Agoge Tribute OLY: CrossFit Agoge Tribute Endo: CrossFit Agoge Tribute     CrossFit Agoge Tribute: Complete 10-15 reps of each of the following exercises; Air Squat, HLPU, Ab-mat situps, ring dips, Pullup,...Read More

WOW!!!, our CFL Athletes are doing great with this programming.  I saw some noteworthy scores last week!!!!! Keep it up please…..   This week I would like you to hold your workouts accountable to the 2 points of organizational development that we are working on at CFL.  Ask yourself these questions; How would my experience...Read More