Monthly Archives: August 2015

Yoga is Now Here!

After the positive feedback I received from our Thursday Yoga session, and talking with Amber, I’m happy to say that we are going to continue to provide Yoga Thursdays every Thursday at 6:45pm. I feel like this is a great compliment to balancing your overall training and making each person a better athlete. Each Thursday night will leave you feeling more recovered, mobile, and less stressed. I hope all of you take advantage of this unique opportunity that we are providing here at CFLC all for ONE unlimited membership fee.

*Basic CrossFit Classes-CHECK!
*Weightlifting Specific Classes-CHECK!
*Performance Team Training-CHECK!
*Open Gym Times-CHECK!
*A Yoga class taught in house by a licensed instructor-CHECK!

Coach’s choice! Andres will be taking over for Monday’s programming. I can’t wait to see what’s in store for us all!

Performance Team
Alright so we were left on Saturday wondering if it would be better to have the guys do Part B of workout 3, while the women do Part A. The only way to truly know is if we try it. This Thursday we will do just that for our 5:30 meeting. We need a big turnout for this one so that we can know what the results are for each specific team. Who knows, it might work well for one team, while for another team it might not matter too much.

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It’s Going Down

This Saturday we will tackle workout 3 of the Desert Games for our 1130 Bro Sesh. Teams, please do what you can to make it in for this one. 

Everyone is welcome, so even if you are not on a team please feel free to come in and throw down on a difficult workout. Open Gym Saturday from 10-1130, followed by the workout. 


Same for all classes and Performance Team

2 Hang Snatches

For Time
30 Toes to Bar
100 Double Unders
30 Overhead Squats (135/95)

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Team Meeting

Tomorrow we will be doing workout 2 with the exact time domains that you will see at the competition. Please try to make it if you can. 

We will also have Diego from Complete Nutrition giving out some samples of some of the supplements they sell. 

See you all at the gym!

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Team Announcements

1) Tomorrow for the Performance workout we will be messing around with some odd movements that sometimes come up in local competitions. It would be beneficial if you are competing to come in and try some of the movements so that you are familiar with whatever might come your way should you happen to make it into the final workout.

2) Team Meeting Thursday at 530pm. For this week’s Team meeting we will be going over workout 2. I know everyone is proficient with their lifts but it would help to run through the time format and specific standards that you will see during workout 2. We will also have Diego Salas from Complete Nutrition there to give out samples of some of the supplements they sell. Please do not miss this Team meeting, it will be a good one!

3) This Saturday we will do Workout 3 for our Bro Sesh. This is a great opportunity to test the workout and see exactly how it “feels” so that we can prep for any weak points we may find.

Every 90 seconds for 15 minutes
3 Power Cleans (155/105)
3 Front Squats
3 Push Press

15 Hand Release Push-ups
10 Box Jumps
2 Rope Climbs

Performance Team
Every 90 seconds for 18 minutes
3 Power Cleans (185/125)
3 Front Squats
3 Push Press

Odd Object/Movement work will follow
Movements will be posted at the gym

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Ummm…Happy Birthday!

Ok, seriously, is every one of our members from the gym born around this time? Another Happy Birthday goes out to my brother from another mother Joseph Lee. Hardwork! Dedication! This guy is perhaps the least stressed person I have ever met. I’m sure you’re going to have about another 80 more of these birthdays and out live us all. Here’s to your 1st of the next 80 being a good one.

For Time
Run 800m
50 Kb Swings
Run 400m
40 Push Press (135/95)
Run 800m
30 Sumo Deadlift High Pulls (135/95)

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Happy Birthday!

Total Package: These two have got it all. Happy Birthday Josie and Marrah! You two have always given your all in everything that you do, it’s been great being a part of it all. And you all just keep getting better and better! I look forward to seeing what the future brings for you two. Hopefully it’s PR’s and Donuts!

4 Sets
8 Strict Pull-ups
1 Length Walking Lunge w/Kb at the sides
8 Good Mornings

Alternating Tabata
Squat Cleans (95/65)

Performance Team
10 Toes to Bar
20 Double Unders

3 Sets
16 Front Rack Walking Lunges (135/95)
16 GHD Sit-Ups
16 Ring Dips

For Time
30 Squat Cleans (135/95)

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Balancing It All

There was a moment during our Yoga session, in between my struggles of trying to maintain some of those positions, where I felt like we as a gym were learning that health and fitness is a balance of all disciplines. I crave the barbell and pushing my mental limits with heavy weight and conditioning workouts, but I also needed to dedicate time towards mobilizing and repairing my body. I wasn’t sure if I was the only one that felt this way until the session ended and I got some feedback from the CFLC crew. It seemed like everyone needed this time, even if it was just an hour, to slow down and focus on their own movement. Everybody walked away feeling better than when they had came in. Ultimately, that has to be the end goal of owning a gym and the responsibility that that has to it’s members. I would like to continue to find a balance between all disciplines of health and fitness. Whatever works, we keep, no matter if it’s outside the box or not. So please keep the feedback coming! If you enjoyed the Yoga session then let me know so that I can make plans to keep it going at least a few times a month.

5 Sets of:
1 Snatch Pull+ 1 Hang Power Snatch + 2 Overhead Squats

Full Snatch

4×2 Front Squats

Performance Team
4×5 Thrusters (Heavy but technically sound)

3×1 Thruster (Heavy as Possible)

3 Sets
12 Narrow Grip OHS (bar or Lightweight only)
10 Strict Pull-ups
10 Seated KB Presses (alternating presses between left and right while holding in the front rack)


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