Tuesday, May 21 2019

Jesse.

Jesse.

Upcoming Events

June 7th - Ladies Night with Coaches Cassi and Abby!

Themed playlist, wine, kick ass bootcamp and bring a friend! WHAT COULD BE BETTER?

June 8th - Bro Sesh with Coach Eddie!

Join us for an awesome day of lifting and fitness. All are welcome, no matter your fitness level. Please behave through June 7th so the ladies let you come play, and don't say no to watching the kids when they have ladies' night.

Saturday, June 22nd - Mindset Rx’d Seminar with Coach Rachel
This event sells out quick! If you’re ready to take your training, your nutrition, and your life to the next level, this introduction to modern mindset work will kick you into high gear!

REGISTER NOW

Power Clean and Jerk
10 minutes to build to a heavy 3 repetition lift

WOD
"Gwen"

For load:
15-12-9
Unbroken Clean and Jerk
*rest as needed between sets

Coaches Note: Today is an old-school, classic CrossFit weightlifting benchmark. The goal today is to hold onto the bar when you don’t want to!! Each rep in each of our sets needs to be touch and go with no pause at the ground. The weight needs to stay the same across all sets. Pausing at the hang position will be allowed as long as hands remain on the bar. Rest between sets should be between 3-5 minutes to allow your grip to fully recover. Make no mistake, we want a max effort attempt for each set. For athletes newer to this movement, we will scale load accordingly to ensure we are reinforcing proper mechanics. For our veteran members who have completed “Grace” (30 clean and jerks for time (95/65)) our goal will be to come close to that weight by either a few pounds below or above. Have fun with this one and make sure you bring your log books to record your score!

Monday, May 20 2019

Trent.

Trent.

Upcoming Events

June 7th - Ladies Night with Coaches Cassi and Abby!

Themed playlist, wine, kick ass bootcamp and bring a friend! WHAT COULD BE BETTER?

June 8th - Bro Sesh with Coach Eddie!

Join us for an awesome day of lifting and fitness. All are welcome, no matter your fitness level. Please behave through June 7th so the ladies let you come play, and don't say no to watching the kids when they have ladies' night.

Saturday, June 22nd - Mindset Rx’d Seminar with Coach Rachel
This event sells out quick! If you’re ready to take your training, your nutrition, and your life to the next level, this introduction to modern mindset work will kick you into high gear!

REGISTER NOW

WOD
"Basic"

12 minutes: As Many Rounds and Reps Possible:
40 Double unders
20 Air squats
10 Hand-release push up

Accessory
Max Plank hold test (in push up lockout)

Coaches Note: Happy Monday! Let’s start the week off right by visiting some of our basic moves (the double under, air squat, and push up) and working on perfecting them for where we are today in our fitness journey. Our goal is to keep steady movement today and be moving more than we are resting for the 12 minutes. If you come to the gym early, take 5-10 minutes to find a quiet corner and start working on your double unders!


Sunday, May 19 2019

Michaela.

Michaela.

Upcoming Events

June 7th - Ladies Night with Coaches Cassi and Abby!

Themed playlist, wine, kick ass bootcamp and bring a friend! WHAT COULD BE BETTER?

June 8th - Bro Sesh with Coach Eddie!

Join us for an awesome day of lifting and fitness. All are welcome, no matter your fitness level. Please behave through June 7th so the ladies let you come play, and don't say no to watching the kids when they have ladies' night.

Saturday, June 22nd - Mindset Rx’d Seminar with Coach Rachel
This event sells out quick! If you’re ready to take your training, your nutrition, and your life to the next level, this introduction to modern mindset work will kick you into high gear!

REGISTER NOW

WOD
”Yahtzi”

5 Rounds for time:
20 Kettlebell swings (53/35)
20 Ab-mat sit ups
20 Walking lunges

Coaches Note: Constant movement is the goal of our effort today. The loading of the kettlebell swings should allow for us to go unbroken for at least the first three rounds as it is designed to be light to our ability level. Have fun with this one and enjoy the rest of the weekend!




Saturday, May 18 2019

Christine.

Christine.

Upcoming Events

June 7th - Ladies Night with Coaches Cassi and Abby!

Themed playlist, wine, kick ass bootcamp and bring a friend! WHAT COULD BE BETTER?

June 8th - Bro Sesh with Coach Eddie!

Join us for an awesome day of lifting and fitness. All are welcome, no matter your fitness level. Please behave through June 7th so the ladies let you come play, and don't say no to watching the kids when they have ladies' night.

Saturday, June 22nd - Mindset Rx’d Seminar with Coach Rachel
This event sells out quick! If you’re ready to take your training, your nutrition, and your life to the next level, this introduction to modern mindset work will kick you into high gear!

WOD
”Master Team”

As a team of 2 for time:
80 synchronized bar-facing burpee
4000m row
- partition row as needed

Accessory
Establish a max plank hold

Coaches Note: This is a team version of the 2019 CrossFit Games Masters Athletes Online Qualifier. It will be a longer one, 20-30 minutes total. It is grunt work, plain and simple. Find a partner, put your heads down, and get through it, together!





Friday, May 17 2019

Brian.

Brian.

Upcoming Events

June 7th - Ladies Night with Coaches Cassi and Abby!

Themed playlist, wine, kick ass bootcamp and bring a friend! WHAT COULD BE BETTER?

June 8th - Bro Sesh with Coach Eddie!

Join us for an awesome day of lifting and fitness. All are welcome, no matter your fitness level. Please behave through June 7th so the ladies let you come play, and don't say no to watching the kids when they have ladies' night.

Saturday, June 22nd - Mindset Rx’d Seminar with Coach Rachel
This event sells out quick! If you’re ready to take your training, your nutrition, and your life to the next level, this introduction to modern mindset work will kick you into high gear!

Skill
1. Handstand walking and scaling
2. Muscle up and scaling

WOD
High Skill

10 minutes as many rounds and reps possible:
100 meter sprint
5 Strict mucle ups
50 meter Handstand walk

Coaches Note: Treat today as an opportunity to get better, wherever you are in your progression to these movements. Our main focus is practice under tension for 10 minutes to improve our skills. For newer athletes beginning their journey with these movements: we will help you find an appropriate scaling option that will make you better at the foundational skills necessary to find success with these movements and also keep you moving to break a good sweat. For more veteran athletes proficient in these movements and going RX, push yourself to go faster and complete these movements under a high heart rate. We are focusing on strict muscle ups today because the kip is a means of doing more work in less time, not a substitute for lack of strength - the goal is to work on strength today. Trust the process and have fun with this as you go into the weekend!

Thursday, May 16 2019

Derek.

Derek.

Upcoming Events

June 7th - Ladies Night with Coaches Cassi and Abby!

Themed playlist, wine, kick ass bootcamp and bring a friend! WHAT COULD BE BETTER?

June 8th - Bro Sesh with Coach Eddie!

Join us for an awesome day of lifting and fitness. All are welcome, no matter your fitness level. Please behave through June 7th so the ladies let you come play, and don't say no to watching the kids when they have ladies' night.

Saturday, June 22nd - Mindset Rx’d Seminar with Coach Rachel
This event sells out quick! If you’re ready to take your training, your nutrition, and your life to the next level, this introduction to modern mindset work will kick you into high gear!

Skill:
1. Box jump technique
2. Build to a heavy 2 front squat

WOD
”Quadzilla”
5 Rounds for time
30 Box jumps (24/20)
10 Front Squats (155/115)

Coaches Note: This one is a leg burner. Make sure to give your legs some TLC after the workout today. We will get you cooled down properly, but think about spending 5-10 minutes after rolling your quads, hamstrings, and glutes. Spending some extra time on a couch stretch might not be a bad idea either!!

Wednesday, May 15 2019

Magda.

Magda.

Upcoming Events

June 7th - Ladies Night with Coaches Cassi and Abby!

Themed playlist, wine, kick ass bootcamp and bring a friend! WHAT COULD BE BETTER?

June 8th - Bro Sesh with Coach Eddie!

Join us for an awesome day of lifting and fitness. All are welcome, no matter your fitness level. Please behave through June 7th so the ladies let you come play, and don't say no to watching the kids when they have ladies' night.

Saturday, June 22nd - Mindset Rx’d Seminar with Coach Rachel
This event sells out quick! If you’re ready to take your training, your nutrition, and your life to the next level, this introduction to modern mindset work will kick you into high gear!

Skill
1. Strict toes to bar and scaling
2. Deadlift technique

WOD
”Strictly Heavy”
6 rounds for load and completion:
3 Deadlifts (heavy)
9 Strict toes-to-bar

*immediately start your toes to bar
following your 3rd deadlift
*rest as needed after each round

Coaches Note: This one is all about improving our midline stabilization, or core strength under a heavier load and then, no load. We will be working both the abs and the back in the deadlift and then focusing more on our abdominals in the toes to bar. A strong core = stronger everything else!

Tuesday, May 14 2019

Ross.

Ross.

Upcoming Events

June 7th - Ladies Night with Coaches Cassi and Abby!

Themed playlist, wine, kick ass bootcamp and bring a friend! WHAT COULD BE BETTER?

June 8th - Bro Sesh with Coach Eddie!

Join us for an awesome day of lifting and fitness. All are welcome, no matter your fitness level. Please behave through June 7th so the ladies let you come play, and don't say no to watching the kids when they have ladies' night.

Saturday, June 22nd - Mindset Rx’d Seminar with Coach Rachel
This event sells out quick! If you’re ready to take your training, your nutrition, and your life to the next level, this introduction to modern mindset work will kick you into high gear!


Skill:
1. GHD Sit up and scaling
2. Ring dips and scaling

WOD
”Pony Express”
For Time:

800 meter run
30 stict ring dips
30 GHD sit ups
600 meter run
20 strict ring dips
20 GHD sit ups
400 meter run
10 strict ring dips
10 GHD sit ups

Coaches Note: Longer effort today with some higher skill gymnastics. The key today is to make sure we have the proper scaling option that will allow us to keep moving, but increase our strength on ring dips and sit ups. They will be challenging, but achievable! Have fun with this one!

Monday, May 13 2019

Maureen.

Maureen.

Upcoming Events

June 7th - Ladies Night with Coaches Cassi and Abby!

Themed playlist, wine, kick ass bootcamp and bring a friend! WHAT COULD BE BETTER?

June 8th - Bro Sesh with Coach Eddie!

Join us for an awesome day of lifting and fitness. All are welcome, no matter your fitness level. Please behave through June 7th so the ladies let you come play, and don't say no to watching the kids when they have ladies' night.

Saturday, June 22nd - Mindset Rx’d Seminar with Coach Rachel
This event sells out quick! If you’re ready to take your training, your nutrition, and your life to the next level, this introduction to modern mindset work will kick you into high gear!


Skill
1. Pull up technique
2. Build to a heavy 3 thruster

WOD
”Fran”
For time:
21-15-9 reps of:
Thrusters (95/65)
Pull ups

Coaches Note: Benchmark Monday!!! Get out your logbooks and make sure to look up what your score was in the past if you have completed Fran before or write it in for the first time - we will definitely retest this CrossFit classic again at some point in time. The goal today is to meet the sprint-like stimulus intended for this workout - it’s amazing what a few short minutes of an all out effort can do for your fitness. Let’s get set some new PR’s today and start the week off right!

Sunday, May 12 2019

Tyler.

Tyler.

Upcoming Events

June 7th - Ladies Night with Coaches Cassi and Abby!

Themed playlist, wine, kick ass bootcamp and bring a friend! WHAT COULD BE BETTER?

June 8th - Bro Sesh with Coach Eddie!

Join us for an awesome day of lifting and fitness. All are welcome, no matter your fitness level. Please behave through June 7th so the ladies let you come play, and don't say no to watching the kids when they have ladies' night.

Saturday, June 22nd - Mindset Rx’d Seminar with Coach Rachel
This event sells out quick! If you’re ready to take your training, your nutrition, and your life to the next level, this introduction to modern mindset work will kick you into high gear!

Skill
Hanging L-Sit holds

WOD
"Hold Fast"
15 minutes, as many rounds and reps possible
400 meter run
:30 Hanging L-Sit hold

Accessory
50 GHD Hip extensions or banded good-mornings

Happy Mother’s Day to all the Moms in our City Line tribe! We hope you and your families all have a fun day together!

Saturday, May 11 2019

Handstand Fun!

Handstand Fun!

Upcoming Events

June 7th - Ladies Night with Coaches Cassi and Abby!

Themed playlist, wine, kick ass bootcamp and bring a friend! WHAT COULD BE BETTER?

June 8th - Bro Sesh with Coach Eddie!

Join us for an awesome day of lifting and fitness. All are welcome, no matter your fitness level. Please behave through June 7th so the ladies let you come play, and don't say no to watching the kids when they have ladies' night.

Saturday, June 22nd - Mindset Rx’d Seminar with Coach Rachel
This event sells out quick! If you’re ready to take your training, your nutrition, and your life to the next level, this introduction to modern mindset work will kick you into high gear!

WOD
"Boot Camp"
12 minutes, as many rounds and reps possible:
12 Ab-mat sit ups
12 Box Jumps (24”/20”)
12 Hand-release push ups

Accessory
3 x :30 L-sit holds (accumulate) rest as needed

*Coaches Note: Today we are looking for constant movement. The push ups will most likely be the limit of advance for most, so do not hesitate to scale in order to meet today’s stimulus of moving relatively continuously for 12 minutes. We will make sure you have plenty of scaling options to make that happen! Enjoy the weekend and Happy Mother’s Day to all the Moms in our community!!

Friday, May 10 2019

Amanda.

Amanda.

Upcoming Events

June 7th - Ladies Night with Coaches Cassi and Abby!

Themed playlist, wine, kick ass bootcamp and bring a friend! WHAT COULD BE BETTER?

June 8th - Bro Sesh with Coach Eddie!

Join us for an awesome day of lifting and fitness. All are welcome, no matter your fitness level. Please behave through June 7th so the ladies let you come play, and don't say no to watching the kids when they have ladies' night.

Saturday, June 22nd - Mindset Rx’d Seminar with Coach Rachel
This event sells out quick! If you’re ready to take your training, your nutrition, and your life to the next level, this introduction to modern mindset work will kick you into high gear!

Skill
1. Cycling wall balls
2. 10 minutes with a partner to build to:
Heavy 3 repetition hang squat snatch
score = total of both highest lifts

WOD
"Day 1 Finale"

3 Rounds for time:
30 Wall balls (20 lbs./14 lbs.)
30 Hang squat snatches (75 lbs/45 lbs.)

Coaches Note: Last 2009 - themed WOD. This came from the final workout on day one of the 2009 Games. The load is supposed to be light on the hang squat snatch and we should be able to go unbroken at least for the first round if not all. It is a lighter, faster workout. Have some fun with your partner before and work on your hang squat technique and get a little heavy! The legs will be toasty at the end, so make sure to spend extra time after the cool down rolling and stretching your glutes, hamstrings, quads, lats, and upper back.

Thursday, May 9 2019

Ashley Z.

Ashley Z.

Skill
Running with an odd-shaped object

WOD
"Good Company"
10 rounds for time, with a partner. You go, I go:
200 meter sandbag hill run (75 lbs. /50 lbs.)
Rest 1 minute after every 2 rounds (1 round each partner)

Coaches Note: This is the second gem from the 2009 CrossFit Games season. This was one of the workouts at the original Games location, “The Ranch” in Aromas, CA. This is definitely a fun one that you will not want to miss because you will have some built in rest as you are doing this with a partner. Do not fear the weights above - we can scale this down to any object in the gym like a lighter medicine ball, or even a plate if needed. Our goal is to go outside our comfort zone and do something different today. Let’s go!

Wednesday, May 8 2019

Forrester.

Forrester.

Skill
1. Handstand Push Up Progresssion
2. 10 minutes to build to a heavy 5-repetition dead lift

WOD
"Flagstaff 09"
5 Rounds for time
7 Deadlifts (275 lbs./ 185 lbs.)
30 Air Squats
7 Strict handstand push ups

Coaches Note: This week’s theme focuses on classic workouts seen from the 2009 CrossFit Games season. Don’t stress because of the “Games” tag attached - they are simply just awesome workouts that will get you fit. We will get you scaled to where you need to be given your current fitness level to achieve the desired stimulus and get some skill work in for bettering our handstand push ups, or working towards them. Today’s workout comes from the 2009 CrossFit Games Regionals in Flagstaff, AZ. It is a quick burner that will be a lot of fun. Get after it!

Tuesday, May 7 2019

Doole.

Doole.

Skill
1. Double Under technique and skill work
2. Chest to bar pull up progression

WOD
"Flying High"
3 Rounds for time
500 meter row
100 double unders
20 chest-to-bar pull ups

Coaches Note: Great day to improve our skills on double unders and pull ups today. If you don’t have chest to bar yet, fear not. We can help you get there if you already have pull ups, or if you are working on getting pull ups, we will have some skill work and scaling options today that will help you build strength, but also start practicing the mechanics needed to eventually perform kipping pull ups once our strength is built.

Another New CFCLer!

There’s a handful of amazing CFCL ladies who are currently expecting (some really really soon!) and another one is going on the list! Coach Mat and Jenna are expecting another new CrossFitter will be joining the CFCL family this November!

One of the many amazing parts about the program we do is that anyone can do it, even if they’re pregnant. The coaches are amazing and have so much experience scaling for any need, including when you’re working out for 2.

So excited to be bringing another one to the squad!

Monday, May 6 2019

Joey P.

Joey P.

WOD
"Hanz and Franz"
For load:
1 set, every 2:30 for 10 sets:
8 Front Squats (heavy)
4 Dumbbell Bench Press (heavy)
- ascending in weight

Accessory
2 Attempts at a max hanging L-sit hold from pull up bar
(Coaches will help to modify)

Coaches’ note: SWOLE’ SESH today!! Have fun and get a good pump in. Move up in weight as the workout progresses and don’t be afraid to lift something heavy for you today. Partner up and have fun!!

Sunday, May 5 2019

Gabby.

Gabby.

Skill
Scaling the GHD Hip Extension

WOD
"All in the Hips"

5 Rounds for time
21 GHD Hip extension
14 Kettle bell swings (70 lbs./53 lbs.)

Accessory
50 ab-mat sit ups immediately into:
1 max set of KB swings to eye level

Coaches Note: Two movements each focusing on a rapid extension of the hip. Yes, it is a redundant movement pattern, but sometimes that is what we need. When it comes to learning how to open our hip correctly, it should be high on our priority list of skills because learning how to fully and rapidly extend our hip will help us potentiate our athletic capacity. Definitely spend sometime after the WOD rolling your glutes, hamstrings, and lower back!!

Saturday, May 4 2019

Mary.

Mary.

Skill
Toes to Bar technique and scaling
Pistol technique and scaling

WOD
“60’s Chipper”
For time:
600 meter row
60 Toes to bar
60 Push Press (135 lbs./95lbs.)
60 Pistols
600 meter run

Coaches Note: Nothing like a longer chipper to start the weekend off right!! We will help you find challenging, but achievable scaling options for the toes to bar and pistols to keep you moving, but improve your skills at the same time. Chip away at it and get the work done. Have a safe and fun weekend!

Friday, May 3 2019

Rene.

Rene.

Skill
Running technique
Front squat positioning

WOD
"Fast N' Heavy"
3 Rounds for time
800 meter run
12 Front Squats (185/135)
*Bar starts from the floor

Coaches Note: Dig in squad!! We want to keep a consistent pace on our 800 meter runs and our front squat weight should be something moderately heavy that we can lift for 12 repetitions in a row, but it will be challenging to finish. The bar also starts on the ground, so we must make first clean it, then squat it. If you are coming in early, get in 10 squat therapy reps against the wall, some PVC front squats working on keeping your elbows high, then stretching out your lats a little bit to grease the groove for your front rack position. Have fun and start the weekend on a fit note!