Happy New Year!! 1/1/2014

Announcements:

  • Change of Training Schedule during Winter Holidays:
    Starting Tuesday, December 17, our 3pm TUESDAY session will be removed from our regular training schedule and will resume on Tuesday, February 4, 2014.
    Tuesday, December 24: Only 6am & 7am Sessions.
    Christmas Day: Closed
    Thursday, December 26: 5pm to 7pm
    Tuesday, December 31: 11:00am & 12noon
    New Year’s Day: Closed

Closed New Years Day… Happy New Year!!

As we say goodbye to 2013, CFL would like to recognize all our athletes and the many accomplishments that have transpired throughout the year! We are so very proud of the many PRs and goals that were achieved by everyone! Take it in and BE PROUD of yourselves! You have all inspired us, as well as each other! As we move forward into 2014, be excited to accomplish new PRs and goals; as well as meeting new friends, who will become part of our CFL family! Now enjoy, be safe, and very happy New Year! From our family to yours…

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Tuesday 12/31/2013

Announcements:

  • Change of Training Schedule during Winter Holidays:
    Starting Tuesday, December 17, our 3pm TUESDAY session will be removed from our regular training schedule and will resume on Tuesday, February 4, 2014.
    Tuesday, December 24: Only 6am & 7am Sessions.
    Christmas Day: Closed
    Thursday, December 26: 5pm to 7pm
    Tuesday, December 31: 11:00am & 12noon
    New Year’s Day: Closed

WOD: New Years Eve WOD For time

Buy-in with 365 Single-unders

3 Rounds of:

12x Hang Power Snatches (m:95#/f:65#)
31x Double-unders
20x Burpees
13x SDHP

Cash-out with
20x Thrusters
14x Alt. bye-cep kisses

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Monday 12/30/2013

Announcements:

  • Change of Training Schedule during Winter Holidays:
    Starting Tuesday, December 17, our 3pm TUESDAY session will be removed from our regular training schedule and will resume on Tuesday, February 4, 2014.
    Tuesday, December 24: Only 6am & 7am Sessions.
    Christmas Day: Closed
    Thursday, December 26: 5pm to 7pm
    Tuesday, December 31: 11:00am & 12noon
    New Year’s Day: Closed

Strength
Overhead Squats 5-3-1 (5@75%, 3@85%, 1+@95% of 1RM)
Snatch High Pulls 3×3 (3@95%, 3@100%, 3@105% of 1RM)

WOD: AMRAP in 10 minutes

3x Skin the Cats
6x HSPU
9x Alt. Pistols
12x V-ups

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Sunday 12/28/2013

Announcements:

  • Change of Training Schedule during Winter Holidays:
    Starting Tuesday, December 17, our 3pm TUESDAY session will be removed from our regular training schedule and will resume on Tuesday, February 4, 2014.
    Tuesday, December 24: Only 6am & 7am Sessions.
    Christmas Day: Closed
    Thursday, December 26: 5pm to 7pm
    Tuesday, December 31: 11:00am & 12noon
    New Year’s Day: Closed

Active Recovery/Rest Day! Make up a missed WOD or practice technique/skill and/or goals.

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Saturday 12/28/2013

Announcements:

  • Change of Training Schedule during Winter Holidays:
    Starting Tuesday, December 17, our 3pm TUESDAY session will be removed from our regular training schedule and will resume on Tuesday, February 4, 2014.
    Tuesday, December 24: Only 6am & 7am Sessions.
    Christmas Day: Closed
    Thursday, December 26: 5pm to 7pm
    Tuesday, December 31: 11:00am & 12noon
    New Year’s Day: Closed

WOD: TBA

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Friday 12/27/2013

Announcements:

  • No 7AM Session on Friday, December 27
  • Change of Training Schedule during Winter Holidays:
    Starting Tuesday, December 17, our 3pm TUESDAY session will be removed from our regular training schedule and will resume on Tuesday, February 4, 2014.
    Tuesday, December 24: Only 6am & 7am Sessions.
    Christmas Day: Closed
    Thursday, December 26: 5pm to 7pm
    Tuesday, December 31: 11:00am & 12noon
    New Year’s Day: Closed

Strength:
Back Squat: 5-3-1 (5@75%, 3@85%, 1+@95% of 1RM)
Deadlift Press: 5-3-1 (5@75%, 3@85%, 1+@95% of 1RM)

WOD: 21-15-9x of

Toes to Bar
Curtis P. (m:95#/f:65#)
-Power Clean
-Right Leg Lunge Backward
-Left Leg Lunge Backward
-Push Press

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Thursday 12/26/2013

Announcements:

  • No 7AM Session on Friday, December 27
  • Change of Training Schedule during Winter Holidays:
    Starting Tuesday, December 17, our 3pm TUESDAY session will be removed from our regular training schedule and will resume on Tuesday, February 4, 2014.
    Tuesday, December 24: Only 6am & 7am Sessions.
    Christmas Day: Closed
    Thursday, December 26: 5pm to 7pm
    Tuesday, December 31: 11:00am & 12noon
    New Year’s Day: Closed

Active Recovery/Rest Day! Make up a missed WOD or practice technique/skill and/or goals.

Christmas Day 12/25/2013

Announcements:

  • No 7AM Session on Friday, December 27
  • Change of Training Schedule during Winter Holidays:
    Starting Tuesday, December 17, our 3pm TUESDAY session will be removed from our regular training schedule and will resume on Tuesday, February 4, 2014.

    Tuesday, December 24: Only 6am & 7am Sessions.
    Christmas Day: Closed
    Thursday, December 26: 5pm to 7pm
    Tuesday, December 31: 11:00am & 12noon
    New Year’s Day: Closed

Box closed for Christmas.

WOD: Spend as much time as possible with family and friends.

Tuesday 12/24/2013

Announcements:

  • No 7AM Session on Friday, December 27
  • Change of Training Schedule during Winter Holidays:
    Starting Tuesday, December 17, our 3pm TUESDAY session will be removed from our regular training schedule and will resume on Tuesday, February 4, 2014.
    Tuesday, December 24: Only 6am & 7am Sessions.
    Christmas Day: Closed
    Thursday, December 26: 5pm to 7pm
    Tuesday, December 31: 11:00am & 12noon
    New Year’s Day: Closed

Strength:
Push Press 4×4 (4@60%, 4@65%, 4@75%, 4@75% of 1RM)
Skill:
Kipping, Butterfly or Muscle/Bar-ups (3×5 Strict false grip Pull-ups on rings)

WOD: 4 rounds for time

400m run
5x wall walks
10x box jumps
1x rope climb

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Monday 12/23/2013

Announcements:

  • No 7AM Session on Friday, December 27
  • Change of Training Schedule during Winter Holidays:
    Starting Tuesday, December 17, our 3pm TUESDAY session will be removed from our regular training schedule and will resume on Tuesday, February 4, 2014.
    Tuesday, December 24: Only 6am & 7am Sessions.
    Christmas Day: Closed
    Thursday, December 26: 5pm to 7pm
    Tuesday, December 31: 11:00am & 12noon
    New Year’s Day: Closed

Front Squat: 5-3-1 (5@75%, 3@85%, 1+@95% of 1RM)
Strict Press: 5-3-1 (5@75%, 3@85%, 1+@95% of 1RM)

WOD: AMRAP

AMRAP in 5 minutes
Wallballs (m:20#/f:15#)

Rest 1 minute

AMRAP in 5 minutes
5 burpees
10 double unders

Rest 1 minute

One Tabata round of
Air squats

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