Tuesday, November 13 2018

 1% better every day for 365 days is 3778% better one year later. Small improvements add up!

1% better every day for 365 days is 3778% better one year later. Small improvements add up!

Upcoming Events

The Athlete’s System 3.0 Our premium group nutrition program is coming back!
Register here!

Friendsgiving Brunch! Saturday, November 17th at 12:30PM! Bring your favorite dish to share with the whole gym! RSVP using the sheet linked here!

Thanksgiving Day! One big 8 am class—come beast before you feast! Details here.

"Groundhog Fran"
EMOTM 5
12 Thrusters (95/65 lbs)
12 Pull-Ups

After Party
Toes to Bar Skill
With a partner AMRAP 7
Max Unbroken sets of 3-8 Reps
Modify to Kipping L-Sit

Monday, November 12 2018

 Coach Lucien.

Coach Lucien.

Upcoming Events

The Athlete’s System 3.0 Our premium group nutrition program is coming back!
Register here!

Friendsgiving Brunch! Saturday, November 17th at 12:30PM! Bring your favorite dish to share with the whole gym! RSVP using the sheet linked here!

Thanksgiving Day! One big 8 am class—come beast before you feast! Details here.

EMOTM 10
2 Hang Power Snatches
Ascending

At 14:00
For Time
1000 Meter Row
15 Hang Power Snatches @ 80-85% of heaviest set of the day

Sunday, November 11 2018

HERO-Justin-Sisson.jpg

Coaches Note: Today is veterans day. Please do more than just complete the workout and if you know a veteran, thank them; if you see someone wearing a veterans hat or uniform, thank them for their service and commitment to our freedom.

”Weston”

Row 1,000 meters
200 Meter farmers carry, (45/35)
50 Meter Dumbbell waiters walk, right arm (45/35)
50 Meter Dumbbell waiters walk, left arm (45/35)

U.S. Drug Enforcement Administration Special Agent Michael E. Weston, 37, assigned to the Kabul Country Office in Kabul, Afghanistan, was killed on Oct. 29, 2009, when the helicopter he was in crashed in western Afghanistan. 

He is survived by his wife, Cynthia Tidler; parents, Judy Zarit and Steve; and brother, Thomas. 

Upcoming Events

The Athlete’s System 3.0 Our premium group nutrition program is coming back! Read all about it here. Registration will open tomorrow!

Friendsgiving Brunch! Saturday, November 17th at 12:30PM! Bring your favorite dish to share with the whole gym! RSVP using the sheet linked here!

Thanksgiving Day! One big 8 am class—come beast before you feast! Details here.

Saturday, November 10 2018

 Karla.

Karla.

Upcoming Events

The Athlete’s System 3.0 Our premium group nutrition program is coming back! Read all about it here. Registration will open on Monday, November 12!

Friendsgiving Brunch! Saturday, November 17th at 12:30PM! Bring your favorite dish to share with the whole gym! RSVP using the sheet linked here!

Thanksgiving Day! One big 8 am class—come beast before you feast! Details here.

"Twinning"
With a Partner
Alternate Rounds until you each have done 10 Rounds
3 Deadlifts (185/125 lbs)
3 Hang Power Cleans
3 Front Squats

Friday, November 9 2018

 Jon Jon.

Jon Jon.

Upcoming Events

The Athlete’s System 3.0 Our premium group nutrition program is coming back! Read all about it here. Registration will open on Monday, November 12!

Friendsgiving Brunch! Saturday, November 17th at 12:30PM! Bring your favorite dish to share with the whole gym! RSVP using the sheet linked here!

Thanksgiving Day! One big 8 am class—come beast before you feast! Details here.

"Boomerang"
Every 5 Minutes for 6 Rounds
400 Meter Run
15 Pull-Ups
9 Burpee Box Jump Overs (24"/20")

Thursday, November 8 2018

 Leslie.

Leslie.

Upcoming Events

The Athlete’s System 3.0 Our premium group nutrition program is coming back! Read all about it here. Registration will open on Monday, November 12!

Friendsgiving Brunch! Saturday, November 17th at 12:30PM! Bring your favorite dish to share with the whole gym! RSVP using the sheet linked here!

Thanksgiving Day! One big 8 am class—come beast before you feast! Details here.

For Time
20 Hip Extensions
25 Strict Ring Dips
30/20 Calorie Bike, 22/18 Calorie Concept 2
35 Toes to Bar
30/20 Calorie Assault Bike, 22/18 Calorie Concept 2
25 Strict Ring Dips
20 Hip Extensions

Wednesday, November 7 2018

 Adam.

Adam.

Upcoming Events

The Athlete’s System 3.0 Our premium group nutrition program is coming back! Read all about it here. Registration will open on Monday, November 12!

Friendsgiving Brunch! Saturday, November 17th at 12:30PM! Bring your favorite dish to share with the whole gym! RSVP using the sheet linked here!

Thanksgiving Day! One big 8 am class—come beast before you feast! Details here.

Deadlift
10 reps @ 50% of 1-RM
10 reps @ 60%
10 reps @ 65%
8 reps @ 75%
6 reps @ 80%
Rest 2-3 minutes between sets.

"Dutch Harbor"
AMRAP 15
20 Calorie Row
30 Alternating Reverse Lunges with Dumbbells (50/35 lbs)
15 Dumbbell Snatches (50/35 lbs)

Tuesday, November 6 2018

 Kate.

Kate.

Upcoming Events

The Athlete’s System 3.0 Our premium group nutrition program is coming back! Read all about it here. Registration will open on Monday, November 12!

Friendsgiving Brunch! Saturday, November 17th at 12:30PM! Bring your favorite dish to share with the whole gym! RSVP using the sheet linked here!

Thanksgiving Day! One big 8 am class—come beast before you feast! Details here.

"Dragons Egg"
For TIme
50 AbMat Sit Ups
50 Overhead squats (115/75 lbs)
50 AbMat Sit Ups

After Party
Not for time - for quality
Strict Pull-Up
Every 1:30 for 5 sets complete 10 Strict Chin Ups - Weighted if possible

Monday, November 5 2018

 Jon.

Jon.

Upcoming Events

The Athlete’s System 3.0 Our premium group nutrition program is coming back! Read all about it here. Registration will open on Monday, November 12!

Friendsgiving Brunch! Saturday, November 17th at 12:30PM! Bring your favorite dish to share with the whole gym! RSVP using the sheet linked here!

Thanksgiving Day! One big 8 am class—come beast before you feast! Details here.

Press
Every 2 minutes, for 6 sets
5 reps @ 70%
3 reps @ 75%
2 reps @ 80-83%
2 reps @ 85-88% x 2
*Same as last week!

"Mainsite 102318"
AMRAP 7
20 Dumbbell Push Presses (50/35 lbs)
40 Double-Unders

Sunday, November 4 2018

 Deadlifts!

Deadlifts!

Upcoming Events

The Athlete’s System 3.0 Our premium group nutrition program is coming back! Read all about it here. Registration will open on Monday, November 12!

Friendsgiving Brunch! Saturday, November 17th at 12:30PM! Bring your favorite dish to share with the whole gym! RSVP using the sheet linked here!

Thanksgiving Day! One big 8 am class—come beast before you feast! Details here.

3 Rounds
10 Ring Rows
1 Minute Plank
100' Suitcase and Overhead Carry
Rest

Deadlift
10-10-8-6
After each set of deadlifts immediately do a :30 second max effort ski erg sprint for calories.
Rest 2-3 minutes.

Saturday, November 3 2018

 Ali.

Ali.

Upcoming Events

The Athlete’s System 3.0 Our premium group nutrition program is coming back! Read all about it here. Registration will open on Monday, November 12!

Friendsgiving Brunch! Saturday, November 17th at 12:30PM! Bring your favorite dish to share with the whole gym! RSVP using the sheet linked here!

Thanksgiving Day! One big 8 am class—come beast before you feast! Details here.

"Freddy Kruger"
21-18-15-12
Hang Squat Cleans (75/55 lbs)
Toes to Bar
250 Meter Row after each set

Handstand Push Up Skill
5x5 Strict Handstand Push-ups
Rest 1 minute between sets
Try Deficit

Friday, November 2 2018

 TJ.

TJ.

Upcoming Events

The Athlete’s System 3.0 Our premium group nutrition program is coming back! Read all about it here. Registration will open on Monday, November 12!

Friendsgiving Brunch! Saturday, November 17th at 12:30PM! Bring your favorite dish to share with the whole gym! RSVP using the sheet linked here!

Thanksgiving Day! One big 8 am class—come beast before you feast! Details here.

Back Squat
Every 4 Minutes for 16 Minutes
8 Reps

"Cindy's Younger Half-Sister"
AMRAP 10
5 Chest to Bar Pull-Ups
10 Push-Ups
10 Jumping Lunges

Member of the Month! - Rita Ryan

 Rita!

Rita!

What was your fitness background before you started at CFCL, and what made you decide to try CrossFit?

I was a D-1 varsity rower in college and I attempted to keep up that level of fitness in law school - which just wasn't attainable with the workload.  So, instead, I tried to workout alone - but just ended up beating myself up at the gym as I didn't know how to work out as a "normal person" and not a rower.  I tried CrossFit for the first time because one of my former teammates told me about her box and what she was doing - it made me realize that with the stresses of school, work, and the bar which are all very specific and isolating stressors - I needed to be back in a team atmosphere and with structure.

What goals are you working on right now?

I'm working on getting my first strict pull-up - it's elusive, but Cassi and I have a plan.

What has been your favorite moment in CrossFit? 

My favorite moment of CrossFit was during the Open in 2017 and I got my first kipping pull up - and then got 10 more.  I had done 5 reps - which were all not high enough - and then it just happened and Gretchen called the rep and I jumped down, hugged her, and did a little dance.  She told me afterward that I was grinning at the pull-up like a fool bar each time I jumped on - it was my most favoritest moment of CrossFit yet.

If you named your fists, what would they be called? 

I'm gonna go with "Notorious" and "RBG" - Justice Ginsburg is my professional hero and she has shown that hard-work, quit wit, and a tireless fight for things were care about can make a difference.

What was the first CD you bought? 

Ace of Base - and I'm not ashamed to admit that a song from that album still makes its way into my running playlist almost regularly

Would you rather live in the ocean or on the moon? Why? 

I would absolutely live in the ocean - the ocean brings me peace and restores my spirit. I also love to dive and surf - so it would be a ton of fun to live so close!

Thursday, November 1 2018

 Dan.

Dan.

Upcoming Events

The Athlete’s System 3.0 Our premium group nutrition program is coming back! Read all about it here. Registration will open on Monday, November 12!

Friendsgiving Brunch! Saturday, November 17th at 12:30PM! Bring your favorite dish to share with the whole gym! RSVP using the sheet linked here!

Thanksgiving Day! One big 8 am class—come beast before you feast! Details here.

Hang Snatch
Every 2 minutes, for 18 minutes (9 sets):
2-5 Hang Squat Snatches

"Patty Cakes"
5 Rounds for Time
10 Hang Power Snatches (95/65 lbs)
30 Double-Unders

Tuesday, October 30 2018

 Sarah.

Sarah.

Upcoming Events
Halloween Bring A Friend Day!
Tomorrow is our last BAF of the month!

Friendsgiving Brunch! Saturday, November 17th at 12:30PM! Bring your favorite dish to share with the whole gym! RSVP using the sheet linked here!

Press
Every 2 minutes, for 6 sets
5 reps @ 70%
3 reps @ 75%
2 reps @ 80-83%
2 reps @ 85-88% x 2

"Chicken Hawk"

1000 M Row
150 Double Unders
30 Clean and Jerks (135/95)
092116

Monday, October 29 2018

 Andrea.

Andrea.

Upcoming Events
Halloween Bring A Friend Day!
The final Wednesday of the month is Halloween—start planning your BAF costumes now, we’ll be voting on our faves!

Friendsgiving Brunch! Saturday, November 17th at 12:30PM! Bring your favorite dish to share with the whole gym! RSVP using the sheet linked here!

"Hellraiser"
Every 6 Minutes x 3 rounds (18 minutes)
20/15 Calorie Bike Assault, 15/12 Calorie Concept 2
7 Muscle Ups
10/7 Calorie Ski Erg
12 Box Jump Overs (24"/20")

Score is the time for each round

Toes to Bar Skill
Complete 3 sets of:
5 kips + 5 toes-to-bar + 3 knees-to-elbow
Scaled:
5 kips + 5 Knees above hip + 3 knees to chest

Sunday, October 28 2018

 Need more stretching in your life? Yoga is at 10am on Sundays!

Need more stretching in your life? Yoga is at 10am on Sundays!

Upcoming Events
Halloween Bring A Friend Day!
The final Wednesday of the month is Halloween—start planning your BAF costumes now, we’ll be voting on our faves!

Friendsgiving Brunch! Saturday, November 17th at 12:30PM! Bring your favorite dish to share with the whole gym! RSVP using the sheet linked here!

Hang Power Clean
Work up to a heavy 3 reps

"Suicide Squad"
21-15-9
Hang Power Cleans (135/95 lbs)
Lateral Over Bar Burpees

Saturday, October 27 2018

 Jane.

Jane.

Upcoming Events
Halloween Bring A Friend Day!
The final Wednesday of the month is Halloween—start planning your BAF costumes now, we’ll be voting on our faves!

Friendsgiving Brunch! Saturday, November 17th at 12:30PM! Bring your favorite dish to share with the whole gym! RSVP using the sheet linked here!

"Rounding Third"
Teams of 3
3 Rounds For Time

50 Box Jumps (24"/20")
50 Handstand Push-Ups
50 Double Kettlebell Walking Lunges (70s/53's)

One person works at a time. Must complete all reps of one movement before moving onto the next.

Friday, October 26 2018

 Nate.

Nate.

Upcoming Events
Halloween Bring A Friend Day!
The final Wednesday of the month is Halloween—start planning your BAF costumes now, we’ll be voting on our faves!

Friendsgiving Brunch! Saturday, November 17th at 12:30PM! Bring your favorite dish to share with the whole gym! RSVP using the sheet linked below!

"Peeky Blinders"
3 Rounds For Time
600 Meter Run
30 Kettlebell Swings (53/35 lbs)
15 Overhead Squats (95/65 lbs)