Announcements

The CrossFit Open

Join us Friday Nights at 6:30 pm if you’d like to participate in The CrossFit Open. Read about how CFCL approaches and executes the open
**Please sign up for the CrossFit Open time slot using MindBody if you’d like to participate
(In lieu of March DUBS, we will host Friday Night Lights - CrossFit Open)

Free Community Workout

Tell your friends and family and join us for a FREE community workout Saturday March 2 @10:00 am

Join our FaceBook group!

CFCL Gear

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

Saturday 2.23.19

Coach Suz

Coach Suz

CrossFit, CrossFit Strength, & Endurance

Winter is Coming: Test Week

 

CrossFit/Bootcamp
Movement Test:
Backwards Lunge (Knee to Ground) Pass/Fail

Skill/Strength
10:00 to Find
Max Set Double Unders
Max Handstand Hold

CrossFit/Bootcamp
"Helen"
3 Rounds for Time
400m Run
21 KB Swings (55/35/Light-Medium)
12 Pull-ups

 

CrossFit Strength (Open Gym)


"Lynne"
5 Rounds for Reps
Max Set Bench Press (Body Weight)
0:20 REST
Max Set Strict Pull-ups
~3:00 REST

Friday 2.22.19

Megan

Megan

CrossFit, CrossFit Strength, & Endurance

Winter is Coming: Test Week

 

CrossFit/Bootcamp
Movement Test:
Wall Squat Measure Distance From Wall

CrossFit/Bootcamp
8:00 to Find
Max Handstand Hold
Max Handstand Walk

 
 

CrossFit
"13.3"
12:00 AMRAP
150 Wallballs (20lb to 10'/14lb to 9'/LIGHT)
90 Double Unders
30 Ring Muscle-ups

Bootcamp
12:00 AMRAP
150 Wallballs (20lb to 10'/14lb to 9'/LIGHT)
150 Single Unders
30 Burpee + C2B Pull-ups

 

Thursday 2.21.19

Chris and Daddio

Chris and Daddio

CrossFit Strength (CrossFit and Endurance REST Day)

Winter is Coming: Test Week

 

CrossFit
Movement Test:
Wall Slide Measure Height of Hands with Perfect Body Position

CrossFit
"DT"
5 Rounds for Time
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks (155/105/60%)

 

Wednesday 2.20.19

Colleen, Emily, Laurel, and Daniel

Colleen, Emily, Laurel, and Daniel

CrossFit & Endurance (Strength REST Day)

Winter Is Coming: Test Week

 

CrossFit/Bootcamp
Movement Test:
Sotts Press Measure Squat Depth or Hand Width

CrossFit/Bootcamp
5:00 to Find
Max Set Double-unders

 
 

CrossFit
"Nancy"
5 Rounds for Time
400m Run
15 Overhead Squats (95/65/30%)

Bootcamp
5 Rounds for Time
400m Run
20 Overhead Lunges (75/55/25% of Back Squat)

 

Tuesday 2.19.19

Michael, Becca, Michael, April, Megan

Michael, Becca, Michael, April, Megan

CrossFit, CrossFit Strength, & Endurance

Winter is Coming: Test Week

 

CrossFit/Bootcamp
Movement Test
Straight-leg, straight-back Hip
Hinge to Grab Barbell with
Bumper Plates Pass/Fail

CrossFit/Bootcamp
Skill/Strength
8:00 to Find
Max Handstand Hold
Max Handstand Walk

 
 

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

Bootcamp
For Time:
35-25-15
KB Swings (70/53/Heavy)
Push-ups

 

Post Scores to Comments

Monday 2.18.19

Brett

Brett

CrossFit & CrossFit Strength

Winter is Coming: Test Week

CrossFit/Bootcamp
Movement Test:
Double DB Overhead Squat For Perfect Rep, then, if perfect, for Weight


CrossFit/Bootcamp
5:00 to Find
Max Set Double-unders

 

CrossFit/Bootcamp
"Fran"
21-15-9 Reps for Time
Thrusters (95/65/35%)
Pull-ups

 

CrossFit Endurance (Open Gym)


"Triple Three"
For Time
3,000m Row
300 Double Unders
3 Mile Run

Scale down to 2's or 1's.