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.