Wednesday, January 24 2018

"The overhead squat is the ultimate core exercise, the heart of the snatch, and peerless in developing effective athletic movement. This functional gem trains for efficient transfer of energy from large to small body parts - the essence of sport movement." - Greg Glassman, The Overhead Squat

"The overhead squat is the ultimate core exercise, the heart of the snatch, and peerless in developing effective athletic movement. This functional gem trains for efficient transfer of energy from large to small body parts - the essence of sport movement." - Greg Glassman, The Overhead Squat


Overhead Squat
5 x 3
-Ascending or Across

Reverse Sled Drag
4 x 20 Yards
AHAP
Rest 1:30 between sets


AMRAP 7
15 Kettlebell Swings (53/35 lbs)
15 AbMat Sit Ups

Sunday 1/28/18 - Class Notice: 

On Sunday we will be hosting a Rowing Event, Row Efficient.

The seminar will cover rowing efficiently, how to mix rowing training with strength training, recovery for rowers, nutrition for rowers and would be beneficial for athletes who focus on rowing or want to particularly get better at rowing. 

The seminar will go from 8 AM - 5 PM. 

For more details or to sign up, click here.

Sunday 1 great class will be at 8:30 AM, at Victory Field in Watertown (1.5 miles from CFCL)!

Tuesday, January 23 2018

"The muscle-up gets you from under things to on them. It can be a critical survival skill. We do our muscle-ups from rings chiefly because that’s the hardest place possible." - Greg Glassman, The Muscle Up

"The muscle-up gets you from under things to on them. It can be a critical survival skill. We do our muscle-ups from rings chiefly because that’s the hardest place possible." - Greg Glassman, The Muscle Up

Class Schedule Update: THIS SUNDAY, 1/29 One big class will be at 8:30 AM, at Victory Field in Watertown (1.5 miles from CFCL)! Join us for a fun field trip!

Skill
The Muscle Up

"Mouse Trap"
AMRAP 10
Climb the ladder
1-2-3-4-5-6...
Power Clean (155/105lbs)
Push Jerk (155/105lbs)
Muscle Ups

Complete 1 rep of each movement, then 2 reps of each, 3 of each etc.
Compare to 011417

Sunday 1/28/18 - Class Notice: 

On Sunday we will be hosting a Rowing Event, Row Efficient.

The seminar will cover rowing efficiently, how to mix rowing training with strength training, recovery for rowers, nutrition for rowers and would be beneficial for athletes who focus on rowing or want to particularly get better at rowing. 

The seminar will go from 8 AM - 5 PM. 

For more details or to sign up, click here.

Monday, January 22 2018

"A river cuts through rock not because of its power, but because of its persistence."

"A river cuts through rock not because of its power, but because of its persistence."

"Pirates Booty"
7 Rounds for Time
7 Burpee Box Jumps (24"/20")
9 Toes to bar
21 Double-Unders

Sunday 1/28/18 - Class Notice: 

On Sunday we will be hosting a Rowing Event, Row Efficient.

The seminar will cover rowing efficiently, how to mix rowing training with strength training, recovery for rowers, nutrition for rowers and would be beneficial for athletes who focus on rowing or want to particularly get better at rowing. 

The seminar will go from 8 AM - 5 PM. 

For more details or to sign up, click here.

Sunday 1 great class will be at 8:30 AM, at Victory Field in Watertown (1.5 miles from CFCL)!

Saturday, January 13 2018

The only easy day was yesterday. 

The only easy day was yesterday. 

For Time
30 Box Jumps (24"/20")
30 Toes to Bar
30 Push Presses (95/65)
30 Kettelbell Swings (53/35 lbs)
30 AbMat Sit Ups
30 Back Squats (95/65)
30 Calorie Row

Referral Reminder! 

You know someone who needs to workout and change their lifestyle.
You know someone who would love CrossFit, even though they may not think so.
You know someone who needs what you've found; community, fitness and fun. 

But "convincing" someone can be tough. You can take a horse to water but you can't make them drink. 

That's why we want to give you some leverage, and give you a bonus too.

During the month of January, refer a friend and they'll get 50% off their membership, and so will you. 

They'll feel more comfortable when they have a friend (you) with them and you'll get to help them join a great community and you'll get a membership on the cheap. 

Here's what to tell them: "Give it 30 days, if after that you really don't like it, I'll never ask again." 

Click below to email us and CC your friend and we'll take it from there! 

Friday, January 12 2018

Embrace your strength.

Embrace your strength.

#693
Minute 0-10
Opens Workout 11.4
AMRAP 10 minutes
60 Bar Facing Burpees
30 Overhead squats (120/90 lbs)
10 Muscle-Ups

Minute 20-30
Pick a Pull
- 1-2 Strict Muscle Ups
- 1 Legless Rope Climb
- 1-2 Rope Climb
- 3-5 Ring Pull Ups
- 3-5 Strict Pull Ups
- 3-5 Strict Chest to Bar Pull Ups
- 5 Strict Banded Pull Ups

Referral Reminder! 

You know someone who needs to workout and change their lifestyle.
You know someone who would love CrossFit, even though they may not think so.
You know someone who needs what you've found; community, fitness and fun. 

But "convincing" someone can be tough. You can take a horse to water but you can't make them drink. 

That's why we want to give you some leverage, and give you a bonus too.

During the month of January, refer a friend and they'll get 50% off their membership, and so will you. 

They'll feel more comfortable when they have a friend (you) with them and you'll get to help them join a great community and you'll get a membership on the cheap. 

Here's what to tell them: "Give it 30 days, if after that you really don't like it, I'll never ask again." 

Click below to email us and CC your friend and we'll take it from there! 

Thursday, January 11 2018

Hang in there, guys, it's almost Friday!

Hang in there, guys, it's almost Friday!

Deadlift
5 x 3 @ 85%

Broad Jump
EMOTM 8
3 Broad Jumps

Sled Push
4 x 40 yards
Rest as needed between sets

21-18-15-12
Hip Extensions
2x AbMat Sit Ups

Referral Reminder! 

You know someone who needs to workout and change their lifestyle.
You know someone who would love CrossFit, even though they may not think so.
You know someone who needs what you've found; community, fitness and fun. 

But "convincing" someone can be tough. You can take a horse to water but you can't make them drink. 

That's why we want to give you some leverage, and give you a bonus too.

During the month of January, refer a friend and they'll get 50% off their membership, and so will you. 

They'll feel more comfortable when they have a friend (you) with them and you'll get to help them join a great community and you'll get a membership on the cheap. 

Here's what to tell them: "Give it 30 days, if after that you really don't like it, I'll never ask again." 

Click below to email us and CC your friend and we'll take it from there! 

Wednesday, January 10 2018

Dumbbell fun on deck today!

Dumbbell fun on deck today!

AMRAP 4
10 Dumbbell Snatches (5/side, 50/35 lbs)
30 Double-Unders
Rest 2 Minutes

AMRAP 4
Dumbbell Hang Power Clean and Jerk (50/35 lbs)
18 Dumbbell Front Rack Lunges (9/leg)
Rest 2 Minutes

AMRAP 4
Target Burpees

Referral Reminder! 

You know someone who needs to workout and change their lifestyle.
You know someone who would love CrossFit, even though they may not think so.
You know someone who needs what you've found; community, fitness and fun. 

But "convincing" someone can be tough. You can take a horse to water but you can't make them drink. 

That's why we want to give you some leverage, and give you a bonus too.

During the month of January, refer a friend and they'll get 50% off their membership, and so will you. 

They'll feel more comfortable when they have a friend (you) with them and you'll get to help them join a great community and you'll get a membership on the cheap. 

Here's what to tell them: "Give it 30 days, if after that you really don't like it, I'll never ask again." 

Click below to email us and CC your friend and we'll take it from there! 

Upcoming Events

Sunday, January 14th 10 AM - 12 PM - Handstand Push-up and Handstand Walking Clinic
Are perfected HSPU and handstand walking on your list of things to achieve this year? This clinic is not to be missed!

Tuesday, January 9 2018

Calm and cool.

Calm and cool.

3 Rounds For Time
40 Calorie Row
30 Med Ball Cleans (20/14 lbs)
20 Box Jumps (24"/20")

Referral Reminder! 

You know someone who needs to workout and change their lifestyle.
You know someone who would love CrossFit, even though they may not think so.
You know someone who needs what you've found; community, fitness and fun. 

But "convincing" someone can be tough. You can take a horse to water but you can't make them drink. 

That's why we want to give you some leverage, and give you a bonus too.

During the month of January, refer a friend and they'll get 50% off their membership, and so will you. 

They'll feel more comfortable when they have a friend (you) with them and you'll get to help them join a great community and you'll get a membership on the cheap. 

Here's what to tell them: "Give it 30 days, if after that you really don't like it, I'll never ask again." 

Click below to email us and CC your friend and we'll take it from there! 

Upcoming Events

Sunday, January 14th 10 AM - 12 PM - Handstand Push-up and Handstand Walking Clinic
Are perfected HSPU and handstand walking on your list of things to achieve this year? This clinic is not to be missed!

Monday, January 8 2017

“The thing you dread should be your first priority. Because if you’re not willing to find the chink in your armor, the Hopper, the Unknown and Unknowable, the randomness of life will find it for you.” -J.C. Herz, Learning to Breathe Fire: The Rise of CrossFit and the Primal Future of Fitness

“The thing you dread should be your first priority. Because if you’re not willing to find the chink in your armor, the Hopper, the Unknown and Unknowable, the randomness of life will find it for you.” -J.C. Herz, Learning to Breathe Fire: The Rise of CrossFit and the Primal Future of Fitness

"Fran"
21-15-9 Reps For Time
Thrusters (95/65 lbs)
Pull-Ups

Referral Reminder! 

You know someone who needs to workout and change their lifestyle.
You know someone who would love CrossFit, even though they may not think so.
You know someone who needs what you've found; community, fitness and fun. 

But "convincing" someone can be tough. You can take a horse to water but you can't make them drink. That's why we want to give you some leverage, and give you a bonus, too.

During the month of January, refer a friend and they'll get 50% off their membership, and so will you. 

They'll feel more comfortable when they have a friend (you) with them and you'll get to help them join a great community and you'll get a membership on the cheap. 

Here's what to tell them: "Give it 30 days, if after that you really don't like it, I'll never ask again." 

Click below to email us and CC your friend and we'll take it from there! 

Upcoming Events

Sunday, January 14th 10 AM - 12 PM - Handstand Push-up and Handstand Walking Clinic
Are perfected HSPU and handstand walking on your list of things to achieve this year? This clinic is not to be missed!

Sunday, January 7 2018

Simone demonstrates beautiful, efficient posture while jumping rope. 

Simone demonstrates beautiful, efficient posture while jumping rope. 

SCHEDULE REMINDER
9 AM Class is back today!

From Minute 0-8
3 Rounds
21 Double Unders
15 Push Ups
9 Kettlebell Swings (70/53)

Minute 10-22
EMOTM 12
1 Power Snatch
Ascending

Minute 24-32
5 Rounds
10/7 Cal Ski Erg
15 AbMat Sit Ups

Minute 35-37
Max Distance Bear Crawl

 

Upcoming Events

Sunday, January 14th 10 AM - 12 PM - Handstand Push-up and Handstand Walking Clinic
Are perfected HSPU and handstand walking on your list of things to achieve this year? This clinic is not to be missed!