Announcements!

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UPDATED!!! Transform Challenge

Anything is possible.
Transformation Starts June 3!
More information HERE

Memorial Day Murph

Join us in our 7th annual Memorial Day Murph on Monday, May 27th. The workout will begin at 9am and scaling options will be provided! All other classes and open gym are cancelled on Monday, May 27

Olympic Weightlifting Workshop

This four week Olympic weightlifting course is designed to increase your proficiency in the snatch, clean, and jerk. This class meets once a week on Saturdays from 12-1:30. Each session will include a warm up, skill, strength, and auxiliary work. Olympic weightlifting is an important component to CrossFit and the small group instruction is helpful to increase proficiency and strength in both the snatch and the clean and jerk
Cost: $125

MORE INFO HERE
Sign up through Mind Body

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CFCL Gear

One day it’s cold and the next it’s warm; buy hoodies and t shirts here

Saturday 6.01.19

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CrossFit & CrossFit Endurance
CrossFit Strength (Open Gym)

A PR is Born: Transition Week 1 of 1

 

CrossFit/Bootcamp
20:00 AMRAP
400m Run
20 Thrusters (45/35/20%)
10 Toes-to-bars

 

CrossFit Strength (Open Gym)

"Lynn"
5 Rounds for Reps
Max Set Bench Press (Body weight)
Max Set Strict Pull-ups

Friday 5.31.19

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CrossFit, CrossFit Strength, & Endurance

A PR is Born: Transition Week 1 of 1

 

CrossFit/Bootcamp
Skill Work:
2:30 Jump Rope Practice
5:00 Handstand Practice
2:30 Jump Rope Practice

 

CrossFit/Bootcamp
10:00 AMRAP
10 Pull-ups
10 Sumo-deadlift High-pulls (95/65/30% of Clean)

Thursday 5.30.19

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CrossFit Strength (CrossFit and Endurance REST Day)

A PR is Born: Transition Week 1 of 1

 

CrossFit
12:00 AMRAP
1 Squat Snatch (155/105/65%)
3 Clean and Jerks
30 Double-unders

Bootcamp
12:00 AMRAP
5 Clean and Jerks (155/105/45%)
30 Double-unders

 

Wednesday 5.29.19

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CrossFit & Endurance (Strength REST Day)

A PR is Born: Transition Week 1 of 1

 

CrossFit/Bootcamp
3 Rounds for Time*
Deadlift (225/155/50%)
Lateral Burpees
Run

*Round 1: 21 reps and 800m Run
Round 2: 15 reps and 600m Run
Round 3: 9 reps and 400m Run

 

Tuesday 5.28.19

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CrossFit, CrossFit Strength, & Endurance

A PR is Born: Transition Week 1 of 1

CrossFit/Bootcamp
10 Rounds for Total Calories
0:15 Assault Bike for Cals
1:45 Rest

*Count your calories each round right when the clock beeps, not the calories that continue to tick off.

Monday 5.27.19

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CrossFit & CrossFit Strength

A PR is Born: Transition Week 1 of 1

9 AM Class Only Today!

 

CrossFit/Bootcamp
"Murph"
For Time, with a 20lb Vest
1 mile run
Then, Breaking up Reps Anyway, Accumulate
100 Pull-ups
200 Push-ups
300 Air Squats
Then,
1 mile run