Friday 11/1/2013


  • No CrossFit Kids, 11AM or 12noon sessions this Saturday, November 2. We will only have our traditional Halloween Costume WOD at 4pm.
  • Halloween WOD Party!! November 2, 2013
    CFL Halloween WOD Party will be on Saturday, November 2 at 4pm. WOD Starts at 5pm. You will have to wear your costumes during the WOD. It’s potluck, so bring a dish and drinks to share. Yes, there will be a costume contest!!
  • NLI Battleground Series IIIDecember 14, 2013
    Registration is open and will fill up fast! So far we have 8 confirmed to compete from CFL.
  • Great News!! CFL is now a reseller for Reebok CrossFit Gear
    Come check out what’s new for 2013 Fall/Winter & 2014 Spring/Summer!!

Strength: Overhead Squat 3×5 (5@65%, 5@75%, 5+@85% of 1RM)
Skill: 1st Pull + HPS 3×5 (5@55%, 5@65%, 5+@75% of 1RM)

WOD: For time

50x Toes to Bar then 50x Bar Facing Burpees with 2x Squat Cleans EMOM (m:155#/f:105#)

Starting at 0:00 begin with 2 Squat Cleans every minute on the minute and with the remaining minute, do as many Toes to Bars. Once you have completed 50 Toes to Bars, continue to do the same but with Bar Facing  Burpees until you have completed 50.

Time cap with prescribed weight/movements is 12:00 minutes.
Time cap with modified weight/movements is 15:00 minutes.


Permanent link to this article: