Wednesday, September 20 2017

Make that weight fly.

Make that weight fly.

"Angie"
For Time
100 Pull-Ups
100 Push-Ups
100 Sit-Ups
100 Squats

Coaches Note: This CrossFit benchmark workout is many peoples favorite. It's a chipper - finish the first exercise then move onto the next. Not all reps are "unbroken" and today coaches will give you a game plan for how to best approach the WOD. And of course as always, we will talk with each of you about modifications and scaling to assist you in getting the best workout. This one's a fun one! 

Friday, September 15 2017

Getting our shoulders loose and prepped for another day of training. 

Getting our shoulders loose and prepped for another day of training. 

Mainsite Friday

800 M Run
30 Ring Muscle Ups
800 M Run

Upcoming Events

Barbell Betty's is back!

For 5 weeks, starting September 25, Coach Cassi will lead a lucky group of women on a journey through the world of weightlifting.  They'll squat.  They'll lunge.  They'll press.  They'll sweat.  They'll use chalk.  They'll get STRONGer!

This small group will meet 2x/week (for 5 weeks) on Mondays and Wednesdays from 8-9PM.  On both days Betty's will lift and on one day they'll also do some fun conditioning.  Betty's CAN be mixed with regular CrossFit WODs and is open to CFCL members and non-members. This time around Betty's will also include a third day of workouts and accessory work to be completed at home (no equipment required)!

UPDATE
With an overwhelming demand, registration for this round of Barbell Betty's is now full. 
If you wanted to be part of the program but were unable, please email Coach Cassi to be put on the wait list. 

Thursday, September 14 2017

Caption this!

Caption this!

Teams of 2
Dumbbell Snatches (50/35)
Bar Facing Burpees

10 Rounds total, 5 Each
9-6-3
Bar Facing Burpees
Dumbbell Snatch

Complete 9 Bar Facing Burpees, and 9 DB Snatches, then 6 of each, then 3 of each. That was 1 round. Then your partner goes through Round 2, alternating for 10 rounds total.

Upcoming Events

Barbell Betty's is back!

For 5 weeks, starting September 25, Coach Cassi will lead a lucky group of women on a journey through the world of weightlifting.  They'll squat.  They'll lunge.  They'll press.  They'll sweat.  They'll use chalk.  They'll get STRONGer!

This small group will meet 2x/week (for 5 weeks) on Mondays and Wednesdays from 8-9PM.  On both days Betty's will lift and on one day they'll also do some fun conditioning.  Betty's CAN be mixed with regular CrossFit WODs and is open to CFCL members and non-members. This time around Betty's will also include a third day of workouts and accessory work to be completed at home (no equipment required)!

UPDATE
With an overwhelming demand, registration for this round of Barbell Betty's is now full. 
If you wanted to be part of the program but were unable, please email Coach Cassi to be put on the wait list. 

Wednesday, September 13 2017

Hard work from TJ! 

Hard work from TJ! 

3 Rounds
10 Hang Power Cleans (175/120 lbs)
15 Ring Dips
At 8 Min
3 Rounds
400 M Run
21 Wall Balls (20/14 lbs)
At 22 Min
3 Rounds
20 Pull Ups
60 Double Unders

Upcoming Events

Barbell Betty's is back!

For 5 weeks, starting September 25, Coach Cassi will lead a lucky group of women on a journey through the world of weightlifting.  They'll squat.  They'll lunge.  They'll press.  They'll sweat.  They'll use chalk.  They'll get STRONGer!

This small group will meet 2x/week (for 5 weeks) on Mondays and Wednesdays from 8-9PM.  On both days Betty's will lift and on one day they'll also do some fun conditioning.  Betty's CAN be mixed with regular CrossFit WODs and is open to CFCL members and non-members. This time around Betty's will also include a third day of workouts and accessory work to be completed at home (no equipment required)!

UPDATE
With an overwhelming demand, registration for this round of Barbell Betty's is now full. 
If you wanted to be part of the program but were unable, please email Coach Cassi to be put on the wait list. 

Barbell Betty's Is Back!

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UPDATE - 9/12/17
With overwhelming demand this round of Barbell Betty's is now full. 
If you wanted to be part of the program but didn't get to please email us to be placed on the wait list. 

Barbell Betty's is back!

For 5 weeks, starting September 25, Coach Cassi will lead a lucky group of women on a journey through the world of weightlifting.  They'll squat.  They'll lunge.  They'll press  They'll sweat.  They'll use chalk.  They'll get STRONGer!

This small group will meet 2x/week (for 5 weeks) on Mondays and Wednesdays from 8-9PM.  On both days Betty's will lift and on one day they'll also do some fun conditioning.  Betty's CAN be mixed with regular CrossFit WODs and is open to CFCL members and non-members. This time around Betty's will also include a third day of workouts and accessory work to be completed at home (no equipment required)!


For more information about Barbell Betty's and on signing up, please contact cassi@crossfitcityline.com 

6th Anniversary Throwdown Results!

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Thank you!

Thank you all for being part of our 6th anniversary celebration. This was such a fun day! 
See so many long time CFCL athletes on teams and so many brand new CFCL athletes on teams was great! A newer CFCL athlete said that they weren't sure what it really was but did it anyway and were proud of themselves (you should be, we are!) and were so happy they did it...we're happy too! 

Here are the results!

1st Place - Power Cleans and Mom Jeans - 355 points
Amanda DeMeo, Matthew Riak, Jon Jon

2nd Place - Ruff Rowers - 343 points
Caitlyn Nalder, Jimmy Chin, Seva Vagondy

3rd Place - Team Snacks - 319 points
 Jesse Truitt, Adam Poulin-Kerstien, Gretchen Gavett

4th Place - The Professors and Marianne - 309 points
Marianne Cameron, Nate Butze, Chris Dupay

5th Place - Team Fun Times - 292 points
Julia Camilli, Katelan Young, Matti Oberg,

See the complete scores and placings here

The events: 
Event 1 - The Sprint
12 Minute time cap. 
Athlete 1 completes 15-12-9 reps of Deadlifts (75#) and Bar Facing Burpees then tags athlete 2. 
Athlete 2 completes 15-12-9 reps of Hang Power Clean (75) and Bar Facing Burpees then tags athlete 3. 
Athlete 3 completes 15-12-9 reps of Power Snatches (75) and Bar Facing Burpees. 
Once complete that is time. 

Event 2 - The Max (part 1)
9 minutes for everyone on the team to establish a 1 rep max Thruster off of a rack
At the end of Event 2, everyone has a 1 minute transition into Event 3

Event 3 - The Max (part 2)
3 Minutes Max Pull Ups
Athletes rotate every 30 seconds (2 rounds each)
Athlete 1 does jumping pull ups.
Athlete 2 does chin over bar pull ups. 
Athlete 3 does chest to bar pull ups. 

Event 4 - The Stadium
21-15-9 Reps for Time
20 Minute Cap
Calorie Row
Squat Cleans (95/65lbs) or Front Squats (65/45lbs) or Med Ball Jump Squats (20/14lbs)
Toes to Bar or Knees to Chest or AbMat Sit Ups
Each athlete completes a 21 calorie row, then the group moves onto the bar. Each athlete is responsible for doing 21 reps of a movement, before the next athlete goes on their movement. Once one athlete does 21 squat cleans, 1 does 21 front squats and 1 does 21 jump squats, one athlete does 21 toes to bar, then the next does 21 knees to chest, then the next does 21 sit ups. Then the team moves onto the round of 15 and then 9. 

Monday, September 11 2017

In remembrance.

In remembrance.

Skill
Rope Climbs

AMRAP 9
9 Dummbbell Clusters (45/35 lbs)
11 Burpees
1 Rope Climb

AMRAP 11
200 M MedBall Run
11 Med Ball Step Ups

Coaches Note: On the anniversary of any event, good or bad, we are brought back in time. For the past 16 years, we've been brought back to the events of 9/11/01. We can remember in sorrow or sadness. Or remember in strength and in honor.

Choose the latter.

Choose to honor those affected by living your life to the fullest. Smile. Be happy. Make others happy. Work hard. Be humble. Do your best. Be grateful. Choose to do that today. Remember with gratitude and honor.

Tuesday, September 5 2017

Elliot wants you to sign up for the Internal Team Throwdown! 

Elliot wants you to sign up for the Internal Team Throwdown! 

AMRAP 20
In teams of 2:
Run
Partner 1: 1 Length
Partner 2: 1 Length
Partner 1: 2 Lengths
Partner 2: 2 Lengths
Partner 1: 3 Lengths
Partner 2: 3 Lengths
Rest 2 Minutes

How many 1-1-2-2-3-3 laps can you and your teammate complete in 20 minutes?

Upcoming Events

September 9: LAST DAY TO SIGN UP! If you're thinking about it, just do it! 
6th Anniversary Members Only Throwdown! One of the best times of the year! Whether you're new to CFCL or have been coming for years (you can attest this is an awesome event!) you should sign up to be on a team! More info and sign up below!

Monday, September 4 2017

The hip hinge is critical for a proper kettlebell swing.

The hip hinge is critical for a proper kettlebell swing.

Labor Day Schedule
8:30 and 9:30 AM classes, Open Gym until 12:00

Happy Labor Day!

Bulgarian Split Squats
3 x 8 per leg

Metcon
AMRAP 12
15 Double Kettlebell Front Squats (53/35 lbs)
15 Kettlebell Swings (53/35)
15 Push Presses (115/75 lbs)

Upcoming Events

September 9: 6th Anniversary Members Only Throwdown! One of the best times of the year! Whether you're new to CFCL or have been coming for years (you can attest this is an awesome event!) you should sign up to be on a team! More info and sign up below!