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Memorial Day – 25 MAY

Posted 05/24/20 by | 0

In CrossFit, we honor heroes through shared suffering, camaraderie, and remembrance. The workout Murph is to honor a Navy Seal Lt. Michael Murphy who gave his life for his country and for his team. The workout is tough, but so are we. We will offer scaled versions and modifications for movements, so anyone and everyone can get a good workout. Let’s get after it!


For Time:
1 Mile Run
100 Pull Ups
200 Push Ups
300 Air Squats
1 mile Run

If you have a vest or body armor, wear it. You may partition the Pull Ups, Push Ups, and Air Squats however you please.

Half Murph

For Time
800m Run
50 Pull ups or Ring Rows
100 Push Ups
150 Air Squats
800m Run

No Equipment Murph

For Time
1 Mile Run
100 Push Ups
200 Air Squats
300 Sit Ups
1 Mile Run

We built a secondary rig outside so that we can double our class sizes for the workout. We will allow 8 people to sign up for classes. The classes will be held at 8am, 10am, 12pm, and 5pm. The workout itself will take about an hour for some, so the class length will be lengthened to 1.5 hours. Sign up for classes the usual way on Zenplanner. It is helpful for families to sign up for the same times if possible since the outside rig will be a little smaller and people will be closer in proximity

Saturday – 23 MAY

Posted 05/22/20 by | 0



Join Zoom Meeting Link:

Partner Workout

2 Rounds:

1 min AMRAP at Each Station:
Side Plank Left (both Partners)
Side Plank Right (both Partners)
Plank (both Partners)
Jumping Squats
V Ups
Jumping Lunges
Mountain Climbers

Split work however except for the Planks.

Murph Prep

2 mile jog
Start mentally preparing for Monday!

Friday – 22 MAY

Posted 05/21/20 by | 0

This is a reminder that true health and fitness is based in nutrition. Pictured: Wild Caught Salmon, Mango Salsa, Broccoli, and White Rice. Carbs, proteins, and fats in balance to meet your body’s demands is the best way to fuel for performance in and out of the gym.


Strength – Overhead Pressing

Find a heavy strict press
once you fail, find a heavy push press
once you fail, find a heavy push jerk
once you fail, find a heavy split jerk

Core Accessory: If time / extra credit
For Time: 50 V-up


For Time:

V Ups

Thursday – 21 MAY

Posted 05/20/20 by | 0


Cardiovascular Endurance:

4 Rounds:

4 min AMRAP
10 Box Jumps

5 Rig Dips

10 Sit Ups


– 2 min Rest between Rounds –


Part 1: Strength

5 Rounds:

12 Bench Press
15 Ring Rows
– 1 min Rest between Rounds –

Weight should be almost to failure at the end of your 12 or 15 reps.

Part 2: Coaches Choice Arm Pump to End Class


Find A Max Hup Power Snatch

Fund A Max Hip Power Clean


Agility Drills. Bring cleats if you have some. It’s OK if you don’t.


1 mile Run

Rest 5 min

1 mile Run



Wednesday – 20 MAY

Posted 05/19/20 by | 1


Skill – Bar Muscle Up Progressions
Not for Time:
Accumulate 8 Bar Muscle Up / attempts

3 Rounds for Time:
5 Toes to Bar
5 Squat Snatch 105/75
5 Chest to Bar Pull Ups
5 Overhead Squats
5 Bar Muscle Ups


Pause clean and jerk complex

Back squat jerk complex


3 Rounds for Time:

30 Pike Push Ups
30 Jumping Squats
30 Hollow Rocks

Leg Stamina :
3 Sets of Max Hold Wall Sits with 1 min Rest in Between

Tuesday – 19 MAY

Posted 05/18/20 by | 1


Strength – Deadlift

E2MOM x 6 rds (12 min)
1 Deadlift; Start at 60-65%, Increase each round

WOD: 7 min AMRAP
4 Deadlift 275/185 (or 75% of your max lift from above)
7 Bar Facing Burpee


3 Rounds for Time:

400m Run
20 Cal Row
20 Burpees
40 Sit Ups

23 min Time Cap
The time cap is aggressive. Rejoice for an aggressive time cap.


Power Snatch plus Hang

power clean


4 Rounds for Time:

400m Run
20 Burpees


Find a pull up bar!
Accumulate 30 Strict Pull Ups


Monday – 18 MAY

Posted 05/17/20 by | 2


Skill – Kettlebell Snatch

WOD: 12 min AMRAP
5 KB Snatch – Left Arm
25 ft Overhead Walking Lunge Left
10 Kettlebell Swings
5 KB Snatch – Right Arm
25 ft OH Walking Lunge Right
10 Goblet Squats

Cool Down:

2 min each side Foam Roll of Quads
1 min each side Couch Stretch


At Altona Middle School

4 sets of 500m Sprints (400m at 75% + 100m at 100%)
Rest 2 min between Sets


Triple pause Snatch (2-second pause at the break + 2-second pause at the knee + 5-second pause in the catch)
Work up to 1×1 max effort
Front squat + Jerk + Front squat (fluid ride down from recovery of the jerk) 
5 x 1 @ 83% of best 1rm jerk


12 min AMRAP

40 sec Handstand Hold
40 Lunges
40 Air Squats
100 Jumping Jacks

Cool Down:

2 min each side Foam Roll of Quads
1 min each side Couch Stretch

Saturday – 16MAY

Posted 05/15/20 by | 0

CrossFit Longmont Family,

It has been so incredibly wonderful to see you at the gym! I have missed you and I have missed working out with you. The first workout back felt like I was coming home. I definitely push harder when I am there!

We need some feedback from you about how things are going (can you get into the classes you want? do you feel safe at the gym? can we do anything else?). Please indulge us by completing this very brief survey:

Please let us know if you are having any trouble signing up through Zen Planner. We are happy to help.

And here are the details for the Saturday Zoom Class at 10am.

Join Zoom Meeting

Much love,



V Up Competition

15 min AMRAP with a Partner

30 Pike Push Ups
60 Air Squats
30 Burpees
60 Jumping Jacks
30 Hollow Rocks
60 Sit Ups
30 Burpees

Switch as needed

Murph Prep

400m run
10 Pull-up
20 Push-up
30 Air Squat

Friday – 15MAY

Posted 05/14/20 by | 2


Skill – 3 Position Snatch


For Time:

10 Power Snatch 95/65
20 Overhead Squat
30 Burpees over the Bar
20 Overhead Squat
10 Power Snatch

Same bar throughout


Thursday – MAY 14

Posted 05/13/20 by | 1


Skill – Toes to Bar

EMOM x 6
3-6 Toes to Bar

E2MOM x 16 Min
1 Squat Clean
1 Front Squat
1 Shoulder to Overhead

Start at 60% of your C&J, Build if you want. Goal is no misses.


2 Rounds for Time:
20 Plate Box Step Ups
20 DB Shoulder Press
20 Plate Lunge
20 DB Sit Ups
20 Plate Squat
20 Push Ups (hands on DBs)


Agility drills! Bring cleats if you have some. It is OK if you don’t


Find A max power snatch from the hip

Find A max power clean from the hip/thigh

5×1 split jerk @75%


Warm Up

3 Rounds:
10 Samson Lunge
20 Shoo the Chickens
10 Air Squats


12 min AMRAP

5 V Ups
15 Air Squats
10 Sit Ups
20 Lunges

Rest 5 min

Run 1 Mile