The intention of Thursday will be to decrease the Athletes Volume of CF on that day every week.  Please limit your open gym time afterward and place all effort into killing it during the short time you are in action WU: CC Mobility, Tabata Dot Drill 16 Rnds SS: CC Wall Ball Strategy WOD: Kelly...Read More

WU:1 Mile Jog, CC Mobility SS: CC Box Jump Instruction WOD #1 Every Min On The Minute 1Box Jump, then 2 2nd min, the 3 the 3rd….13 rounds total  Athletes are encouraged to relax and not do more reps than prescribed WOD #2 Aesthetically pleasing reps only Grace, Nothing quicker than 3:30 seconds 30 cleans...Read More

  Understand that it is a hybrid exercise and that if your getting tired of holding the position for as long as it takes for your partner to row 500 m then you may be missing of few of the Samson stretch’s better components.  We should know that when in this position if the knee...Read More

WU: Partner Row a 2k, switch out every 500 meters with the non rowing partner holding a static samson stretch WOD:Chelsea RX 30 min EMOM 5 pullups 10 pushups 15 air squats SS: Pick a PR that you haven’t done yet then produce and post on the PR board  Read More

Week 1 was designed to transition the CFL Athlete into a new programming flavor.  Pay attention to some of the new creative ideas of exercise, you will see them again.  Its recommended that you pick what day to stay out of the CFL Box this week so you can PR on at least two of these Benchmark WODS....Read More

Welcome to a new chapter in CFL programming.  As an organization we are making some changes to our already outstanding programming duties.  Moving FWD, and until it doesn’t work anymore or we discover something better; CFL is taking the below strategy in CF programming.  Our new programming intentions will be using the following guidelines: Programming...Read More

WU: 1000 m Med Ball Run (around both Buildings) CC mobility SS: Find Your PR = Push press (5 x 5 x 3 x 3 x 1 x PR) WOD: ½ Angie 50 strict Pull Ups 50 HLPU 50 GHD 50 OV Squats 45#/35#  Read More

SS: 3-4×10 Back Squat to a Maximal set of 10 *Athletes may stop @ 3 sets if they wish, but should not exceed 4 sets of 10. WOD: 21-15-9-9-15-21 Deadlifts 135/95 ADV: 185/125 KBS 55/35 ADV:70/55Read More

Hey, you Endurance freaks… its endurance for everyone today. I hope you still feel special! WOD#1: “3RFT” 21 Push Ups 15 Thrusters 95/65 3 Rope Climbs WOD#2: 1 Mile Run For PRRead More

Athletes,  Our CFL website and specifically our schedule are under construction.  I apologize for the inconvenience.  I should have it working here shortly. Until then you should still come and get your WOD in.  We will understand if you show up at the wrong time. Looks like we owe you some burpee…….SargeRead More