Tuesday, September 18 2018

 During a workout do you focus on points of performance and how you're doing the movement itself or just getting it done? Devote time to focusing on the points of performance and how you are doing the movement. Doing this will engrain proper technique as your default technique. It takes attention and focus but is worth it.

During a workout do you focus on points of performance and how you're doing the movement itself or just getting it done? Devote time to focusing on the points of performance and how you are doing the movement. Doing this will engrain proper technique as your default technique. It takes attention and focus but is worth it.

Upcoming Events
This Weekend!
Saturday September 22nd - Row-A-Thon for Horizons for Homeless Children and CrossFit Arsenal
Donate here!
Click here for more details!


5 Rounds for total time
50 Double Unders
1 Kettlebell Complex

5 1 Arm KB Row
5 Single Arm KB Swings
5 Single Leg Reverse Lunges
Switch sides.
All 15 reps on 1 arm/side then 15 on the other.

Monday, September 17 2018

 Maura and Carolyn.

Maura and Carolyn.

Upcoming Events
This weekend!
Saturday September 22nd - Row-A-Thon for Horizons for Homeless Children and CrossFit Arsenal
Donate here!
Click here for more details!

Barbell Betties is coming back!
Our womens only weightlifting class is amazing!
Register Here!

"Team Tosh"
Teams of 2 
3 Rounds for total time

200 Meter Run
400 Meter Run
600 Meter Run 

Handstand Push Up Skill
5x5 Strict Handstand Push-ups
Rest 1 minute between sets
For athletes who are able to easily perform the 5 sets, have them execute the reps with a 2-sec lower each rep. We recommend a partner count the tempo for them. 

Scaled Options: 
Pike Handstand Push Ups

Saturday, September 15 2018

 Gretchen.

Gretchen.

Upcoming Events
Saturday September 22nd - Row-A-Thon for Horizons for Homeless Children and CrossFit Arsenal
Donate here
Click here for more details!

Barbell Betties is coming back!
Our womens only weightlifting class is amazing!
Click here for more details!

AMRAP 16
100' Handstand Walk
15 Burpee Ring Muscle-Ups
30 Thrusters (95/65 lbs)
45 AbMat Sit Ups
Run 200 Meters after each movement

Coaches Note: We have multiple ways to modify the handstand walk and today we'll use one that brings foundational shoulder and core strength into play. We got your back!

Friday, September 14 2018

 Best friends Katelan and Dennis are celebrating their 5th anniversary as CFCL athletes! We <3 you guys!

Best friends Katelan and Dennis are celebrating their 5th anniversary as CFCL athletes! We <3 you guys!

Upcoming Events
Saturday September 22nd - Row-A-Thon for Horizons for Homeless Children and CrossFit Arsenal
Click here for details!

Barbell Betties is coming back!
Our womens only weightlifting class is amazing!
Click here for more details!


"DT's Triplets"

Teams of 3
For TIme
180 Deadlifts (155/105 lbs)
135 Hang Power Cleans (155/105 lbs)
90 Jerks (155/105 lbs)

Handstand Push Up Skill
5x5 Strict Handstand Push-ups
Rest 1 minute between sets
For athletes who are able to easily perform the 5 sets, have them execute the reps with a 2-sec lower each rep. We recommend a partner count the tempo for them.

Scaled Options:
1. For athletes who do not yet have strict handstand push-ups, scale to a partial range of motion strict handstand push-up.
2. For athletes who do not yet have the ability to kick up to the wall, have them work through 5 kick up attempts every 2 minutes for 5 sets.

Friday, September 7 2018

 Know the intended stimulus of the WOD. What is the time goal? Am I sprinting or pacing? Where are my opportunities to practice something I need to improve on? Focus your training and reap the rewards.&nbsp;

Know the intended stimulus of the WOD. What is the time goal? Am I sprinting or pacing? Where are my opportunities to practice something I need to improve on? Focus your training and reap the rewards. 

TOMORROW
CrossFit City Line's 7th Anniversary Internal Throwdown!
No classes, competition from 8 - 11:30, Party Time after! 

In Teams of 2
Alternate Rounds for 10 total rounds (5 each)
30 seconds Max Double Unders
30 seconds Max Push Ups

then Immediately into

In the same teams
Alternate Rounds for 10 total rounds (5 each)
30 seconds Max Calorie Bike
30 seconds Max AbMat Sit Ups

Wednesday, September 5 2018

 CONGRATS RON AND CAROLYN! - these night classers are gettin' hitched!&nbsp;

CONGRATS RON AND CAROLYN! - these night classers are gettin' hitched! 

Schedule Update!

Starting Friday, September 7, Friday Classes will go back to 5 and 6PM!

Upcoming Events

Saturday, September 22, 12 - 4 PM - Charity Team Row-A-Thon to benefit Horizons for Homeless Children and CrossFit Arsenal

 

Mainsite 070211
3 Rounds for Time
12 Front Squats (135/95 lbs)
12 Burpee Pull-Ups

Handstand Push Up Skill
5x5 Strict Handstand Push-ups
Rest 1 minute between sets
For athletes who are able to easily perform the 5 sets, have them execute the reps with a 2-sec lower each rep. We recommend a partner count the tempo for them.

Scaled Options:
1. For athletes who do not yet have strict handstand push-ups, scale to a partial range of motion strict handstand push-up.
2. For athletes who do not yet have the ability to kick up to the wall, have them work through 5 kick up attempts every 2 minutes for 5 sets.