WU:Med Ball Golf CC Mobility, 30 Ring row broke into sets SS: Front Squat PR No more than 2 attempts, athletes are encouraged to take several warm up sets WOD:Hero WOD Training 20 min AMRAP 30 Box Jumps 30 Push Press 125# 85# 30 Pullups If modding to step ups must hold a med ball...Read More
With the small additions of RX jump ropes and a new BB rack I understood it may be time to bring up a good point of CrossFit culture. When we, as CFL Athletes, take the time to put our jump ropes and BB’s back in a manner that shows respect for the tools we use...Read More
WU: CC Mobility SS1: CC Split Jerk SS2: CC Snatch balance WOD: 1 mile run PR Remember the Thursday intention Athletes should be finishing their mile at the 45 min mark. Even if this is the only day the Athlete has been in all week, you should still spend all your effort in the allotted time....Read More
WU:100 Med Ball tosses CC mobility SS:Power clean Max WOD:MARY 20 min AMRAP 5 HSPU 10 Pistol squats or 10 bulgarian squats no assisted pistols 15 pullups Read More
Keep a look out for our customer survey in your inbox. We want your opinion to help our box grow in the right direction. We have 3 prizes TBD that we will draw for when the survey is complete. Please take the time to fill out all the questions to help us make your experience...Read More
August 1st, Saturday! From 3-8 Bring a side dish or pay a 10 burpee entrance fee! Beer and Meat provided by CFL We hope to see you all there! Read More
WU:Dynamic Runners WU SS: CC HSPU PR WOD:CFL LINDA 10-9-8-7-6-5-4-3-2-1 Deadlift 135/95 Bench 95/65 Cleans 75/55 Workout will be done in groups of three round robin style. Athletes are encouraged to use the weights listed.Read More
Get in 1 more go at the same stuff you did last week only do it better Core: 30 GHD situps, 30 V-sits, 3 Minute Plank hold Muscle up: 3×6 Bent over BB Row, 3XME ring pushups DU: 1 Minute single under, 1 min backward single under, 1 min High knees, 2 min rest,...Read More
Week 3 is more of the same flavor of programing allowing the CFL Athlete two bag up to 2 more CrossFit Benchmark WODS, 1 Hero WOD and snag a couple PR’s :HSPU, Double Unders, Split Jerk, and Front Squat… Have fun with the Hero WOD Michael, it is one of my favorites for getting...Read More
