Monthly Archives: January 2016

Barbell Cycling

Being efficient with a barbell can make or break a workout. Here’s an opportunity to both test and practice how smooth you are with a barbell. 

1/29/16 

3 Sets
10 Reverse Grip Bent Over Rows
12 Ring Dips
20 GHD Sit-Ups

With a running clock and (135/95)
1 Minute Squat Cleans
1 Minute Push Jerks
2 Minutes Squat Cleans
2 Minutes Push Jerks
3 Minutes Squat Cleans
3 Minutes Push Jerks

Performance Team

30 Squat Snatches for time (135/95)
*Reps will only count if done in unbroken touch and go sets. So a minimum of 2 TnG Reps in a row. No singles allowed on this one.

9 Bar Muscle Ups
3 Power Cleans (205/155)
3 Front Squats
3 Push Jerks

Rest 1 minute

6 Bar Muscle Ups
3 Power Cleans
3 Front Squats
3 Push Jerks

Rest 1 minute

3 Bar Muscle Ups
3 Power Cleans
3 Front Squats
3 Push Jerks

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The Details Matter

Want to get better at CrossFit?

Want to get better at CrossFit all while not adding on any more Burpees or Pull-Ups?

Lucky for you we have our Thursday sessions dedicated to just that. Open Gym times are available from 330-530. These are a great time to spend catching up on anything you may have missed earlier in the week. 

Then we break down one component of CrossFit and spend time solely on getting better in Weightlifting at 5:30. Here we focus on the specific details of the Snatch and Clean and Jerk. 

After that is our 6:30 Yoga session. If you want to move faster and move through the full range of motion in all of our movements, mobility is the key. And our yoga class is perfect for doing just that. If you’re anything like me, I always say that I’ll go home and stretch but I rarely actually do it and when I do it’s only for a short time. Our yoga sessions offer a detailed well thought out class oriented setting that ensures you are making the most out of your time stretching. 

Improve your set of skills by making Thursdays a part of your exercise routine. 

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Katrin and Ben

1/27/16
5×3 Bench Press

AMRAP 14
5 Pull-ups
10 Handstand Push-ups
15 Kettlebell Swings (55/35)

Performance Team
5×3 Bench Press

AMRAP 14
5 Chest to Bar Pull-ups
10 Handstand Push-ups
15 Kettlebell Swings (70/55)

4 Sets
15 second L-Hold
15 GHD Sit-ups

15-20 minutes
Muscle Up Practice and Pistol Practice

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Trap Queen

I am so proud that Victoria is a part of the CFLC crew. Always working hard, always enjoying the moment. Congrats Toya

1/26/16

Thrusters
2×5
3×2
2×1

AMRAP 8
10 Sumo Deadlift High Pulls (75/55)
10 Thrusters (75/55)
20 Double Unders

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Open Season is Here!

It’s almost that time again. The CrossFit Open is right around the corner. This is an in house competition that CrossFit affiliates from around the world take part in. The workouts are scalable and the environment is unlike any other workout environment you’ve ever experienced. What are your memories going to be of this year’s CrossFit Open?

1/25/16
3×8 Overhead Squats

1. With a Running Clock
A. at the 0:00 complete:
AMRAP 15:
5 TTB
10 Hand Release Pushups
15 Wallballs

B. at the 15:00
5 minutes to establish a 1RM Snatch

Performance Team
3×8 Overhead Squats

1. With a Running Clock
A. at the 0:00 complete:
AMRAP 15:
5 TTB
10 Hand Release Pushups
15 Wallballs

B. at the 15:00
5 minutes to establish a 1RM Snatch

15 Minutes Muscle Up Practice

Establish a 20 Rep Front Squat

2×50 Cal Row (as fast as possible, rest as needed)

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BRO!!!!

Have you tried out our 11:30 Saturday Bro Session yet?

Every Saturday we all get together and do one final workout to finish the week off right. Andres programs some difficult workouts but the energy is always high and the atmosphere during our Bro sessions always brings out the best in you. These workouts have quickly become one of my favorite parts of the week and are a great way to get you prepared for The CrossFit Open which is right around the corner.

If you’re looking for a little something extra to add on to your training, make Saturday Open Gym @10am and our 1130 workouts part of your new routine!

1/22/16
100 Pull-ups for time

EMOM 8
2 Squat Cleans @75% of 1RM Clean
5 Over the Bar Burpees

Performance Team
EMOM 8
2 Squat Cleans @75% of 1RM Clean
5 Over the Bar Burpees

3 Rounds
10 Muscle Ups or 10 Banded Ring Transitions finishing with a dip each time
10 Power Cleans (185/125)
2 Rounds
20 Chest to Bar Pull-ups
20 Front Squats (135/95)
20 HSPU’s

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Mix it up and Continue to Grow

Have you noticed that in most cases, those that are new to working out seem to have these huge jumps in strength? Part of this is due to the fact that their muscles are not used to the stress they are now being put under. During their beginning stages of training everything is new and confusing to their body which then elicits a huge positive response for them to overcome and grow. After a while, our bodies learn to adapt and accommodate to these responses which eventually leads to training plateaus if you do not from time to time switch things up a bit.

This is why you’ll see us change rep schemes, volume, intensities, and time domains. It also keeps your training fun and engaging. Here’s some slight tweaks to our kettlebell work and squats…

1/20/16
4 Sets with no more than 40 seconds rest between each movement
10 Kettlebell Pass Throughs
10 Reverse Grip Bent Over Row

3×6 @60-70% (with a 4 second eccentric down count on every rep)
HBBS

AMRAP 6
15 Overhead Squats (95/65)
30 Double Unders

Performance Team

4 Sets with no more than 40 seconds rest between each movement
10 Kettlebell Pass Throughs
10 Reverse Grip Bent Over Row

3×6 @60-70% (with a 4 second eccentric down count on every rep)
HBBS

AMRAP 6
15 Overhead Squats (95/65)
30 Double Unders

5×1 Chair Deadlifts

3×8 each leg Single Leg RDL

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