Announcements!

Congratulations to those who have made it to February’s Committed Club! Keep up the hard work!

Alejandro M
Alena B
Britney N
Bryce A
Daniel P
Elaine T
Emily B
Glynn L
Heather R
Hope H
Igor S
Javaon N
Jon L
Juan F
Kate H
Kevin S
Logan L
Mackenzie M
Madison A
Michael B
Michael P
Richard M
Robyn G
Samantha W
Sarah A
Scott N
Ty P
Samantha W

*Because of the short month, we included those who attended 14 classes.

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)

Join our FaceBook group!

CFCL Gear

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

Saturday 3.09.19

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CrossFit, CrossFit Strength, & Endurance

 

CrossFit/Bootcamp
10 Rounds
50ft Banded Sprints

CrossFit/Bootcamp
15:00 AMRAP
with Partner Sharing Reps Any Way
20 One-arm DB/KB Thrusters*
20 Alternating DB/KB Snatches (70/53/Medium-Heavy)
*Over the course of the workout, reps must be equally left- and right-handed.

 

Wednesday 3.06.19

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CrossFit & Endurance (Strength REST Day)

 

CrossFit
For time
12 Ring Muscle-ups
1200m Run
3:00 Rest
9 Ring Muscle-ups
800m
3:00 Rest
6 Ring Muscle-ups
400m Run

Bootcamp
For time
12 Burpee + C2B Pull-ups
1200m Run
3:00 Rest
9 Burpee + C2B Pull-ups
800m
3:00 Rest
6 Burpee + C2B Pull-up
400m Run

 

Tuesday 3.05.19

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CrossFit, CrossFit Strength, & Endurance

 

CrossFit
Strict Press 5 RM

Bootcamp
Stabilizing Strict Press*
5 x 3 with :03 Pause at Top
*Using Bands, Hang Weights on Barbell Sleeves

 

CrossFit/Bootcamp
3 Rounds for Reps*
1:30 Push Jerks
1:30 Rest
1:30 Row
1:30 Rest
*0:20 Transitions between Exercises
CrossFit (135/95/50%)
Bootcamp (95/65/35%)

Monday 3.4.19

Coach Kyle and Daddio

Coach Kyle and Daddio

CrossFit & CrossFit Strength

 

CrossFit
"19.2"
For Time*
25 Toes-to-bars
50 Double-unders
15 Squat Cleans (135/85/30%)
25 Toes-to-bars
50 Double-unders
13 Squat Cleans (185/115/40%)
-----8:00 Cap-----
25 Toes-to-bars
50 Double-unders 11 Squat Cleans (225/145/50%)
-----12:00 Cap------
25 Toes-to-bars
50 Double-unders
9 Squat Cleans (275/175/65%)
-----16:00 Cap-----
25 Toes-to-bars
50 Double-unders
7 Squat Cleans (215/205/75%
-----20:00 Cap-----
*If you do not finish under a cap, your workout is over

Bootcamp
5 Rounds For Time*
25 Toes-to-bars
50 Double-unders
15 Hang DB Squat Cleans (50's/35's/Medium)


*If you do not finish under a cap, your workout is over.
2 Rounds: 8:00 Cap
3 Rounds: 12:00 Cap
4 Roudns: 16:00 Cap
5 Rounds 20:00 Cap