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 5.25.19

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CrossFit & CrossFit Endurance
CrossFit Strength (Open Gym)

A PR is Born: Hypertrophy #2, week 4 of 4

 

CrossFit/Bootcamp
For Time
50 Burpees
Then,
3 Rounds
300m Single-arm DB/KB Farmer Carry (53/35/Medium)
100m Single-arm DB/KB OH Walk
400m Run

*100m is from the front door to the back door. 300m is from the back door, around the block to the front door.

 

CrossFit Strength (Open Gym)

Bench Press
1x4(55%)
1x4(65%)
3x8(75%)

Ice Cream Makers
3xHard Set

3 x Super Sets
a. 12 Incline DB Bench Press
b. 12 Band Face Pulls
c. Max Bottom of Ring Dip Hold
d. Max Top of Pull-up Hold
e. Hard Set Balance Ball Leg Raises

Friday 5.24.19

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CrossFit, CrossFit Strength, & Endurance

A PR is Born: Hypertrophy #2, week 4 of 4

 

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

 

CrossFit/Bootcamp
18.5"
7:00 AMRAP
3-6-9-12-...(+3)
Thrusters (100/65/35%)
3 Chest-to-bar Pull-ups

Thursday 5.23.19

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CrossFit Strength (CrossFit and Endurance REST Day)

A PR is Born: A PR is Born: Hypertrophy #2, week 4 of 4

 

CrossFit/Bootcamp
Clean and Jerk:
1x3(55%)
2x3(65%)
2x3(70%)
3x3(75%)

Front Squat:
1x4(55%)
1x4(65%)
1x4(75%)
3x8(75%)

 

Wednesday 5.22.19

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CrossFit & Endurance (Strength REST Day)

A PR is Born: Hypertrophy #2, week 4 of 4

 

CrossFit
4 Rounds for Time
12 Box Jumps (36"/30"/High)
400m Run

Bootcamp
4 Rounds for Time
20 Box Jumps (24"/20"/Low)
400m Run

 

Tuesday 5.21.19

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CrossFit, CrossFit Strength, & Endurance

A PR is Born: A PR is Born: Hypertrophy #2, week 4 of 4

 

CrossFit
"Elizabeth"
For Time
21-15-9
Cleans (135/95/45%)
Ring Dips

Bootcamp
For Time:
30-20-10
KB Swings (70/53/HEAVY)
Push-ups

 

CrossFit/Bootcamp
3 Super Sets
a. Hard Set of Band Chest Flys
b. 12 Bent-over Barbell Rows
c. 12 Evil Wheels

Monday 5.20.19

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CrossFit & CrossFit Strength

A PR is Born: Hypertrophy #2, week 4 of 4

 

CrossFit/Bootcamp
For Time
50 Wallballs (20/14/Light)
25 Strict Pull-ups
75 Deadlifts (95/65/22.5%)
25 Strict Pull-ups
50 Wallballs (20/14/Light)