Thursday, October 3 2019

Coach Joe.

Coach Joe.

CrossFit City Line APPAREL!

It’s happening—SWEATPANTS!

Men’s and Women’s in Gray or Black. $50/pair.


Intramural Open! Starting October 11th!

Our Intramural Open is back and begins on October 11 with a Friday Night Lights bang! Much like our Throwdown, ALL levels of experience and fitness are welcome to join in on the fun!


Overtime (pre-workout)
Tabata Plank Hold

  • Can be on the GHD or on the floor, it will be in the prone position for either option

  • :20 of work, :10 of rest for 8 rounds (4 minutes)

  • If we are new to this type of interval work, we can modify to :10 of work, :20 rest

    "Tens and Twenties"

    10 Rounds for time:
    100 meter Row
    10 Air squats
    20 Double unders

    Coaches’ Note: We are looking for continuous movement on this today. Each movement should be taking us no longer than :30 at the most to complete. When we see lower distances / rep ranges, that means we are looking to go fast on each round. There is no reason we should be taking over 1:30 for each round today. Dial it in and get ready to go hard!

Rachel Binette