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Thursday March 26th

Posted 03/25/20 by | 0

 

“Squat Warm Up:
2 Rounds:
6 Samson Lunge
5 Air Squats with a 5 sec hold at bottom
10 Scorpion Stretch
10 each side Donkey Kicks
10 each side Fire Hydrants
10 Air Squats

Strength:
3×5 Back Squat at 60-70%

Run Warm-Up:
Run for two min
2 Rounds:
10 each side “”Shoo the Chicken””
20 High Knees
20 Butt Kickers
20 Calf Raises
10 each side Ankle Rotations
10 Samson Lunge

WOD:
2 Rounds for Time:
1 mile Run
Rest 5 min

Cool Down:
2 min Seated Forward Fold
1 min each side Couch Stretch
1 min each side Foam Roll Calves”

 

At Home WOD


Warm-Up:
Run for two min
2 Rounds:
10 each side “”Shoo the Chicken””
20 High Knees
20 Butt Kickers
20 Calf Raises
10 each side Ankle Rotations
10 Samson Lunge

WOD:
2 Rounds for Time:
1 mile Run
Rest 5 min

Cool Down:
2 min Seated Forward Fold
1 min each side Couch Stretch
1 min each side Foam Roll Calves”


Wednesday March 25th

Posted 03/24/20 by | 7

Warm Up: Squat Therapy:
Squat while facing a wall and try to get as close to the wall without touching it. Go for 3 Sets of 10 squats.

Wall Ball Warm Up: 2 Rounds:

5 Wall Ball Front Squats

5 Wall Ball Front Squat Jumps

5 Wall Ball Shouler Presses

5 Wall Balls

Rest

Push Up Warm Up:

2 Rounds: 5 Scapula Push Ups

10 sec Upward Dog 10 sec Downward Dog

2 Push Ups (knees or on a raised surface if needed)

Rest

Strength: 3x 1 min max effort push-up, rest as needed between attempt (knees or on a raised surface if needed)

WOD: For Time

: 30-20-10

Burpees

Wall Balls

Cool Down: 1 min each side Shoulder Opener on wall 1 min each side Figure 4 stretch 1 min each side Couch Stretch

“Warm Up:
Squat Therapy:
Squat while facing a wall and try to get as close to the wall without touching it. Go for 3 Sets of 10 squats.

2 Rounds:
5 Scapula Push Ups
10 sec Upward Dog
10 sec Downward Dog
2 Push Ups (knees or on a raised surface if needed)
10 Jumping Jacks
Rest

Strength:
3x 1 min max effort push-up, rest as needed between attempt

WOD:
30-20-10
Burpees
Jumping Jacks

Cool Down:
1 min each side Shoulder Opener on wall
1 min each side Figure 4 stretch
1 min each side Couch Stretch”

 


March 24th

Posted 03/23/20 by | 1

“Warm Up:
2 min Jump Rope
10 Air Squats
10 Scorpion Stretch
10 Front Squats w/ Bar
10 90-90 Stretch
2x with Empty Barbell:
3 High Pulls from High Hang
3 High Pulls from Hang
3 Power Cleans from Hang
3 Power Cleans from midshin

Strength:
Find a heavy 3 rep Power Clean

WOD:
5 Rounds for Time:
20 Goblet Squat 53/35
20 Double Under
20 V-up

Cool Down:
Smash Quads with Barbell 2 min each side
1 min each side couch stretch”

At Home WOD

“Warm Up:
2 Rounds:
2 min Jump Rope or Jumping Jack
10 Air Squats
10 Scorpion Stretch
10 Air Squats
10 90-90 Stretch

WOD:
5 Rounds for Time:
20 Goblet Squat (DB, Gallon of water, dog, etc)
20 Double Under (40 single under, 20 stick jump, 20 Lateral Jumps)
20 V-up

Cool Down:
1 min each side Couch Stretch
1 min Upward Dog
1 min Child’s Pose”


Monday March 23rd

Posted 03/22/20 by | 0

“Warm Up:
3 Rounds:
5 Burpees
5 Inch Worms
4 Samson/ Crescent Lunge
5 Shoulder Press w/ empty barbell

Strength:
3×2 Push Press + Push Jerk @60-70% of Push Press

WOD:
16 minute AMRAP
8 Ground to Overhead 95/65
10 Bar Over Burpee

Cool Down:
1 min each side Couch Stretch
1 min Foward Fold
1 min each side Shoulder Opener against wall”

At Home Metcon

“Warm Up:
3 Rounds:
5 Burpees
5 Inch Worms
4 Samson/ Crescent Lunge
6 Lunges

WOD
16 minute AMRAP
10 Plate to Overhead (textbook/etc)
10 Burpee to Plate
10 Jumping Lunges (5 each leg)

Cool Down:
1 min each side Couch Stretch
1 min Foward Fold
1 min each side Shoulder Opener against wall”


Saturday March 20th

Posted 03/20/20 by | 0


“Murph Prep
3 Rounds of Cindy
1 mile Run
3 Rounds of Cindy

1 Round of Cindy = 5 Pull-up, 10 Push-up, 15 Air Squat”

 

Go outside – take a walk/go for a run/bike


Friday March 20th

Posted 03/19/20 by | 2

Equipment work out

“Find a heavy Power Snatch + Hang Snatch

30-20-10
Hang Power Snatch 75/55
Box Jumps 24/20 (sub tuck jumps)”

Home WOD

“Tabata :20 on/:10 off, 8 rounds (4 min each)
Complete 8 rounds of each movement before going to the next
1. Hollow rock / hollow hold
2. Jumping Jacks
3. Burpee
4. Double Under (Single Under/Stick Jumps)”


Thursday March 19th

Posted 03/18/20 by | 0


CrossFit WOD

5 Rounds For Time

8 Dips

10 Thruster 95/65 or Dumbbells

14 Sit-up

 

Home WOD

5 Rounds For Time

8 Dips (Hands on a table/chairs/etc)

20 Mountain Climber

14 Sit-up

 


Wednesday March 18

Posted 03/17/20 by | 0

Thank you for the outpouring of support we have received from you all by way of texts and emails. I am so touched by our incredible community. A few of you requested that we continue to post regular workouts in addition to at-home workouts so that you can do them in your garage gyms. So we will continue to do so.

At HOME WOD

20 min AMRAP
8 Handstand Push Ups (Hand Release Push-up)
50 Double Unders (100 Single Unders / 50 Stick Jumps)
8 Single Leg DL (4 each leg) (use a DB / KB / gallon of water / etc)
50 Double Unders
8 Pistol (4 each leg) (16 Air squat)

CROSSFIT

20 min AMRAP
8 Handstand Push Ups
50 Double Under
8 Deadlift 225/155
50 Double Unders
8 Pistol (4 each leg)


Tuesday – 17 MAR

Posted 03/16/20 by | 0

CrossFit Longmont Family,

These are unprecedented times and we are taking things as they come. We are doing our best to support the health and safety of our community by balancing social distancing with exercising to boost our immune system. We are asking for your patience as we navigate these uncharted waters. We are completely open to your feedback, so please don’t hesitate to reach out.

As per Governor Jared Polis’ orders, all restaurants, bars, cinemas, and large gyms should be closed and gatherings should be limited to less than 10 persons with appropriate social distance (3 meters or 6 feet). In order to be in compliance with this order, we are limiting classes to 9 persons. To do this, we need your help! We will have to sign into classes via Zen Planner prior to showing up to class.

You can sign into zenplanner several ways:
1) You can create a reservation on the link below.
https://crossfitlongmont.sites.zenplanner.com/calendar.cfm

2) You can download the app:
For Apple Devices: https://apps.apple.com/us/app/zen-planner-member-app-for/id1065000091
For Android Devices: https://play.google.com/store/apps/details?id=com.zenplanner.memberapp&hl=en
You can reserve your spot or add yourself to a waitlist (if the class is full) by clicking the star next to the time you wish to attend. If you no longer can attend a class, simply click “Cancel Reservation”.

3) If option 1 and 2 fail, send us an email and we can add you to the class manually.

There will be plenty of technical difficulties as we make this transition, but please be patient and try to use the app. Once you get your log in stuff working well, it is an easy process. Thank you all for your cooperation. We have a call in to the City of Longmont to make sure we are in adherence with their guidelines.

CROSSFIT

Strength

EMOM 6
3-5 Strict Pull-up

METCON

For Time:
21-15-9
Cal Row
Pull-up
Hang Power Clean 105/75

BOOTCAMP

10 min AMRAP
5 Wall Walks
10 Med Ball Cleans
30 Jump Rope

Acc:
3 Rounds not for time:
10 Split Squats (weighted optional)
30 sec Glute Bridge

AT HOME WORKOUT

AMRAP 13
50 Jumping Jacks
40 Alt Lunges
30 Sit-ups
20 Air Squat
10 Inch Worm (no push-up)


Monday Mar 16th

Posted 03/15/20 by | 0

 

Hey guys, it’s time to get STRONG!  We’re going to be doing a 20 rep Backsquat program for the next 6 weeks.

20 reps is basically weightlifting cardio, and to be successful in this program you have to make smart jumps. We recommend you start at no more than 50-55% of your 1RM today and go up by 5-10# each time we do this. If you fail your 20 rep attempt, go back down in weight the next day we do it.

We’ll be following this format: Week 1- Monday, Friday. Week 2- Wednesday. Week 3- Monday, Friday.  Week 4- Wednesday. Week 5- Monday, Friday. Week 6- 1RM test Wednesday.

Also, expect to do a lot of shoulder work /core work / power movements as we attempt to save your legs for the squats. 😉

 

NOTE: We understand everyone’s concerns about Coronavirus. We are currently planning to remain open (with plenty of Lysol wipes and hand sanitizer available), but we will be posting an “At Home” WOD for those who don’t feel comfortable coming in to the gym.  If you want additional at home options, feel free to reach out to any of the coaches.

 

CrossFit WOD
20 Rep Backsquat

EMOM 12 (4 rd)
1. 10 Burpee
2. 12 Alt DB Snatch
3. 12 V-up

At Home WOD
200 Air Squats For Time

EMOM 12 (4 rd)
1. 10 Burpee
2. 8 Push Ups
3. 12 V-up

KIDS CLASS

10 Rep Backsquat

EMOM 12 (4 rd)
1. 10 Burpee
2. 12 Alt DB Snatch
3. 12 Sit Ups