Wednesday 2/19/2014

Announcements:

  • The 2014 CrossFit Games start February 27!
    The CrossFit Games start February 27. If you haven’t already, sign-up and see where you stand with others around the world. In addition, representing CFL with your strengths and skills will help us create a stronger team.

Strength:
Back Squat 3×5 (5@65%, 5@75%, 5+@85% of 1RM)
Deadlift 3×5 (5@65%, 5@75%, 5+@85% of 1RM)

WOD: 9-15-21x reps of

Box Jumps (m:24″/f:20″)
Deadlifts (m:185#/f:135#)
with each round followed with a 400m run

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Tuesday 2/18/2014

Announcements:

  • The 2014 CrossFit Games start February 27!
    The CrossFit Games start February 27. If you haven’t already, sign-up and see where you stand with others around the world. In addition, representing CFL with your strengths and skills will help us create a stronger team.

Skill:
Split Jerks 3×5 (5@50%, 5@60%, 5@70% of 1RM C&J)
Handstand Push-ups/Holds/Walks

WOD: AMRAP in 10 minutes

12x Alternating Pistols
6x Handstand Push-ups
3x Muscle-ups (mod. 6 Ring rows & Ring dips)

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Monday 2/17/2014

Announcements:

  • Transformation Challenge – Only 24 days remaining!!
  • The 2014 CrossFit Games start February 27!
    The CrossFit Games start February 27. If you haven’t already, sign-up and see where you stand with others around the world. In addition, representing CFL with your strengths and skills will help us create a stronger team.

Strength:
Front Squat 3×5 (5@65%, 5@75%, 5+@85% of 1RM)
Strict Press 3×5 (5@65%, 5@75%, 5+@85% of 1RM)

WOD: 4 Rounds for time

200m weighted run with plate (m:45#/f:25#)
15x Toes to bar
5x Curtis Plusters (m:135#/f:95#)
-power clean
-lunge
-lunge
-push press
-thruster

Note: Same plate from the barbell must also be used for the run. 25x Burpees on the spot if the plate is dropped, slammed or thrown on the ground.

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Sunday 2/16/2014

Announcements:

  • The 2014 CrossFit Games start February 27!
    The CrossFit Games start February 27. If you haven’t already, sign-up and see where you stand with others around the world. In addition, representing CFL with your strengths and skills will help us create a stronger team.

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

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Saturday 2/15/2014

Announcements:

  • The 2014 CrossFit Games start February 27!
    The CrossFit Games start February 27. If you haven’t already, sign-up and see where you stand with others around the world. In addition, representing CFL with your strengths and skills will help us create a stronger team.

Team WOD of 3: AMRAP in 15 minutes

1 round of Cindy (rotation clock)
Hang Clean DB Thruster (m:35#/f:20#)
Pass-throughs

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Friday 2/14/2014

Announcements:

  • New CrossFit Session Schedule starting Monday, February 10, 2014
    Monday:
    5am, 6am, 7am, 3pm, 4pm, 5pm, 5:30pm, 6pm, 6:30pm & 7pm
    Tuesday:
    5am, 6am, 4pm, 5pm, 5:30pm, 6pm, 6:30pm & 7pm
    Wednesday:
    5am, 6am, 7am, 3pm, 4pm, 5pm, 5:30pm, 6pm, 6:30pm & 7pm
    Thursday:
    4pm – 7pm
    Friday:
    5am, 6am, 7am, 3pm, 4pm, 5pm, 5:30pm, 6pm, 6:30pm & 7pm
    Saturday:
    11am & 12noon
    Sunday:
    10am – 1pm

Skill: Pose Method Running
Strength: 400m Run for time

WOD: As Many Total Reps As Possible

2 Rounds 2 minutes per station with 1 minute rest in between

Calorie row or bike (1 Calorie = 1 Rep)
Burpees
Double-unders

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Thursday 2/13/2014

Announcements:

  • New CrossFit Session Schedule starting Monday, February 10, 2014
    Monday:
    5am, 6am, 7am, 3pm, 4pm, 5pm, 5:30pm, 6pm, 6:30pm & 7pm
    Tuesday:
    5am, 6am, 4pm, 5pm, 5:30pm, 6pm, 6:30pm & 7pm
    Wednesday:
    5am, 6am, 7am, 3pm, 4pm, 5pm, 5:30pm, 6pm, 6:30pm & 7pm
    Thursday:
    4pm – 7pm
    Friday:
    5am, 6am, 7am, 3pm, 4pm, 5pm, 5:30pm, 6pm, 6:30pm & 7pm
    Saturday:
    11am & 12noon
    Sunday:
    10am – 1pm

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

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Wednesday 2/12/2014

Announcements:

  • Congrats to Kristina and Richard for making January’s Athlete Of The Month!!
  • New CrossFit Session Schedule starting Monday, February 10, 2014
    Monday:
    5am, 6am, 7am, 3pm, 4pm, 5pm, 5:30pm, 6pm, 6:30pm & 7pm
    Tuesday:
    5am, 6am, 4pm, 5pm, 5:30pm, 6pm, 6:30pm & 7pm
    Wednesday:
    5am, 6am, 7am, 3pm, 4pm, 5pm, 5:30pm, 6pm, 6:30pm & 7pm
    Thursday:
    4pm – 7pm
    Friday:
    5am, 6am, 7am, 3pm, 4pm, 5pm, 5:30pm, 6pm, 6:30pm & 7pm
    Saturday:
    11am & 12noon
    Sunday:
    10am – 1pm

Skill: Kipping/Butterfly Pull-ups or Bar/Muscle-ups
Strength: Max Pull-ups, Bar-ups or Muscle-ups in 1 minute

WOD: AMRAP in 9 minutes

3x Wall Walks
9x SDHP (m:95#/f:65#)
27x Barbell Lateral Hops

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Tuesday 2/11/2014

Announcements:

  • New CrossFit Session Schedule starting Monday, February 10, 2014
    Monday:
    5am, 6am, 7am, 3pm, 4pm, 5pm, 5:30pm, 6pm, 6:30pm & 7pm
    Tuesday:
    5am, 6am, 4pm, 5pm, 5:30pm, 6pm, 6:30pm & 7pm
    Wednesday:
    5am, 6am, 7am, 3pm, 4pm, 5pm, 5:30pm, 6pm, 6:30pm & 7pm
    Thursday:
    4pm – 7pm
    Friday:
    5am, 6am, 7am, 3pm, 4pm, 5pm, 5:30pm, 6pm, 6:30pm & 7pm
    Saturday:
    11am & 12noon
    Sunday:
    10am – 1pm

Skill: Rope Climb
Strength: Practice Double-unders then Max DU’s in 1 minute

WOD: For time

200m Run
50x Mountain Climbers
40x Sit-ups
30m Bear Crawl (15m forward/15m backward)
20x V-ups
10x Burpees
20x V-ups
30x Bear Crawl (15m forward/15m backward)
40x Sit-ups
50x Mountain Climbers
200m Run

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Monday 2/10/2014

Announcements:

  • New CrossFit Session Schedule starting Monday, February 10, 2014
    Monday:
    5am, 6am, 7am, 3pm, 4pm, 5pm, 5:30pm, 6pm, 6:30pm & 7pm
    Tuesday:
    5am, 6am, 4pm, 5pm, 5:30pm, 6pm, 6:30pm & 7pm
    Wednesday:
    5am, 6am, 7am, 3pm, 4pm, 5pm, 5:30pm, 6pm, 6:30pm & 7pm
    Thursday:
    4pm – 7pm
    Friday:
    5am, 6am, 7am, 3pm, 4pm, 5pm, 5:30pm, 6pm, 6:30pm & 7pm
    Saturday:
    11am & 12noon
    Sunday:
    10am – 1pm

Skill: Handstand Holds/Push-ups/Walks
Strength: Max HS Hold/HS Push-ups/HS Walk Distance in 1 minute

WOD: As Many Total Reps As Possible of

AMRAP in 3 minutes-Clean complex (w/out dropping bar during sets)

1x Deadlift (m:135#/f:95#)
1x Hang Power Clean
1x Front Squat
1x Push Press (thruster from front squat OK)

1 min rest (remove weight as needed)

AMRAP in 3 minutes-Snatch complex (w/out dropping bar during sets)

1x Snatch Grip Deadlift (m:115#/f:75#)
1x Hang Power Snatch
1x Snatch Balance
1x Full Snatch (touch & go)

1 min rest (remove weight as needed)

AMRAP in 3 minutes

Thrusters (m:45#/f:35#)

Note: All who drops their barbell must put all equipment away for everyone.

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