Tuesday 042517

Coach Cassi

Coach Cassi

"Now and Laters"
10 Rounds for Time
200 M Run
5 Box Jumps (24"/20")
10 Calorie Row
5 Handstand Push Ups
Rest 60 seconds

Coaches Note: Today we are focusing on building your stamina. You could do the first few rounds as fast as possible and then have your round times drop off in the later rounds. Don't do that today. Instead, before starting, think of what pace you'd be moving at on your 5th round. Move at that speed for every round. It certainly will not be a slow moving round but it won't be an all out sprint. Think of what your sprint pace for a 200 M Run and 10 calorie row would feel like for 1 round - now go at 80% of that today. Work hard but not redlining. All of your rounds today should be within 10 seconds of each other today.

Monday 042417

Coach Steve

Coach Steve

Many of you have seen Coach Steve's Facebook post announcing that in August he'll be moving to Austin Texas. As sad as we are to know we will be losing an amazing coach and important part of the CFCL community, we have nothing but love and support for him in this next stage of his life. In the meantime nothing at CFCL will be different and no changes are happening, except for summer. That's coming and your abs better be ready. Come get your sweat on!

Snatching "Gwen"
15-12-9
Power Snatch
Unbroken Reps
Weight is the same for set of 15, 12 and 9.
Rest as long as needed in between sets.

After Party
5-10-15-20-25-30-35-40-45-50
Unbroken Double Unders
Mountain Climbers

Coaches Note: Today we're working on developing your strength-endurance. Strength-endurance is being able to move heavier (not max) loads for lots of reps in a row. It's not about how strong you are in 1 rep, it's your ability to STAY strong. Developing your abilities here is an extremely worth while effort. Being strong in on instantaneous moment is important, but being strong over time - strength-endurance - can help you take you performance to a new level.
This is also a spin on a classic CrossFit benchmark workout called Gwen - 15-12-9 reps of unbroken Clean and Jerks. Today we tackle it with snatches.

Friday 042117

Chin Up! It's almost the weekend!

Chin Up! It's almost the weekend!

Back Squat
Every 2:30 for 10 Minutes
4 Back Squats @70-80% of 1RM

CF Mainsite 061011
AMRAP 12
9 Dumbbell Thrusters (35/25 lbs)
1 Rope Climb
 

Barbell Betty's is back!

For 6 weeks, starting May 1, 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 meets 2x/week (for 6 weeks) on Mondays and Wednesday 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 members and non-members.

Thursday 042017

Hannah keeping it real

Hannah keeping it real

Barbell Betty's is back!

For 6 weeks, starting May 1, 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 meets 2x/week (for 6 weeks) on Mondays and Wednesday 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 members and non-members.

AMRAP 15
1-2-3-4-5-6-7
Deadlifts (185/135 lbs)
Hang Power Cleans
Jerks
Rest :30

Do 1 Deadlift, 1 Hang Power Clean, 1 Jerk.
Do 2 Deadlifts, 2 Hang Power Cleans, 2 Jerks.
Do 3, 3, 3. 4,4,4. 5,5,5. 6,6,6. 7,7,7.
Then go back to 1,1,1.
Rest :30 seconds after each completed round
 

Wednesday 041917

The look of pure grit and determination

The look of pure grit and determination

Barbell Betty's is back!

For 6 weeks, starting May 1, 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 meets 2x/week (for 6 weeks) on Mondays and Wednesday 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 members and non-members.

Each Round For Time:
Every 5 Minutes for 25 Minutes
400 M Run
20 Bar Facing Burpees

You will have 5 scores.

Congratulations to all of the CFCL runners who ran the Boston Marathon!
Amy W.
Amoos B.
Kenny P.
Shane M.

We're so proud of you guys!

Saturday 041517

Patriots Day (Marathon Monday) Schedule
5:30 AM Class
6:30 AM Class
7:30 AM Class
Only

3 Rounds for Time
9 Muscle Ups
15 Strict Handstand Push Ups
21 Toes to Bar
Run 800 meters

Barbell Betty's is back!

For 6 weeks, starting May 1, 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 meets 2x/week (for 6 weeks) on Mondays and Wednesday 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 members and non-members.

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

Wednesday 041217

For Time
Row 750m
50 Wallballs (20/14 lbs)
25 Power Cleans (135/95 lbs)

Coaches Note: You may have done this on 091616. Look back in your log book. If not, this workout is a physical and mental fortitude test. The row is just long enough that if you save too much energy because you're fearful you'll burn out, you'll actually lose intensity. If you go as hard as you can, you'll redline and won't be able to keep your intensity up and move through the wall balls and power cleans. Don't fall prey to the idiot tests of going to slow or blowing it out. Walk the razors edge with a little more lean to going to hard then going too slow.

Saturday 040817

2 Rounds
26 Toes to Bar
200 M Run
26 Deadlifts (185/125 lbs)
200 M Run
26 Goblet Squats (70/53 lbs)
200 m Run

Coaches Note: It's the time of year when runners are gearing up for their marathons! 26.2 miles! 
We are proud of the CFCL members who will be running verious marathons like the the Boston Marathon this Patriots Day and the London Marathon this April!

Today's workout is in honor of them and the charities they are helping to support.

Show your support and help them reach their fundraising goals!

Crystal N. is running the London Marathon and supporting the Multiple Sclerosis Society
Crystal's Fundraising Page 

Shane M. and Kenny P. are running the Boston Marathon and supporting the Newton Firefighters Childrens Fund

Shane's Fundraising Page

Kenny's Fundraising Page

Amy W. is running the Boston Marathon and supporting Mass General Hospitals team for Pediatric Hematology Oncology

Amy's Fundraising Page