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Monday – 6 JAN

Posted 01/06/20 by | 0

CROSSFIT

3 Rounds:
2 min at each station
Wall Balls
Double Unders
Cal Row
Sit Ups
Rest

24 min of Work. 28 min of Total Time. Think sustained movement for this workout. Use a lighter wall ball so you can go for longer in the two minutes. Scale double unders to singles with a few doubles mixed in.

KIDS

3 Rounds:
1.5 min at each station
Wall Balls
Jump Rope
Cal Row
Sit Ups
Rest


Friday- 9 AUG

Posted 08/08/19 by | 0

Squat Sprint
21 back squats 70%
15 front squats 70%
9 OHS 70%
45 air squats

The weight goes down, but the relative intensity stays the same! Hold onto your butts, they gone burn. Yes, you can have a rack.


Thursday- 8 AUG

Posted 08/07/19 by | 0

Push Press
5×3 @ 85-90% all sets at same weight
Then:
3 drop sets of 8 strict press
Then:
100 banded bicep hammer curls for time

Today is about catching a shoulder pump. The push press should be heavy. Take a rest between your last set of push press and your drop sets of strict press. These should happen fast and unbroken. Your only rest here is to change the weight, but change it fast or you won’t catch the pump. Score for the day is push press weight and bicep time.


Wednesday- 7 AUG

Posted 08/06/19 by | 0

3 Rounds for Time:
14 Deadlift 245/165
14 Chest to Bar Pull Ups

If you do not have chest to bar pull-ups, ┬ábut you do have regular pull ups, today’s a good day for a PR! Regular pull ups will be the scale, but don’t just settle for chin over. Get as high as you can! Heavyish Deads today, brace well.


Tuesday- 6 AUG

Posted 08/05/19 by | 0

For time:
3 Rounds:
400m Run
Rest 1 min

3 Rounds:
30 Burpees
Rest 1 min

3 Rounds:
40 KB Swings
Rest 1 min

Get ready, here comes conditioning! The timer starts with your first 400m run and ends with your last KBS. You’ll have your one minute rest to go between movements. Try to be consistent and be smart with your breaks.


Monday- 5 AUG

Posted 08/04/19 by | 0

EMOM 12
1- 3 Squat Clean Thrusters 135/95
2- 10 Toes to Bar
3- 200/150m Row

Get off Rower by 45 sec. The goal for today is to get the work done each minute in the same amount of time each round. Consistency.


Saturday- 3 AUG

Posted 08/02/19 by | 0

Howdy Pahtnaaahhhh

20 min AMRAP:

Partner 1: 15 burpees

Partner 2: AMRAP 5 pull-ups, 15 squats

switch when partner A is done with burpees


Friday- 2 AUG

Posted 08/01/19 by | 0

5-10-15-20-15-10-5
T2B
sumo deadlift (135/95)

V Up passes
Accumulate 50 reps

We haven’t seem toes to bar in a while! Let’s see if regular core work has gotten us any stronger. This one is going to get griptastic! For the v-up passes, use a med ball if you can, or a yoga block. You’re passing the object from your hands to your feet and back. Every pass counts as one. Burn SO good.


Thursday- 1 AUG

Posted 07/31/19 by | 0

For Time:
50 Box Step Ups w/ single DB (50/35)
200 Double Unders
75 Push Ups
200 Double Unders
50 Box Step Ups w/ DB

28 min Cap

Goodbye Gymnastics month, hello strength and conditioning cycles! More details to come. Scale dubs to 3 min of dub practice.


Wednesday- 31 JUL

Posted 07/30/19 by | 0

Build to a heavy complex
Power clean
Hang clean
Split jerk

Row 1000
Rest 2 min
Row 1000

Heavy! then. FAST! Those rows are sprints. If you’re not dying, you’re not trying.