Monthly Archives: October 2017

Halloween Hours

Just a reminder, we are only having a 6am and 330pm class tomorrow. Get your workout on then get your Halloween on! Feel free to rock your costumes at the gym!

Back Squat

2 Rounds
Row 500m
50 Wallballs

Leave a comment

Filed under Uncategorized


Don’t forget our 6 week challenge starts this week. It’s not too late to sign up for access to our nutrition programs and a chance to win a custom pair of Nike MetCons. The Challenge costs just $65. We will start with body weight and measurements tomorrow as well as pictures. If you can’t make it in tomorrow we can do all of the numbers anytime this week. Give it a shot and make a positive change!

Halloween Hours: Tuesday classes will be 6am and 330pm only. All other evening classes will be closed. Feel free to dress up for the 330 class and get your WOD on in costume!

7×1 of the following Complex
Thruster-Push Press-Push Jerk-Split Jerk

5 Pull-Ups
10 Push-Ups
20 Squats
*if you’re feeling frisky sub 3 Bar Muscle Ups in for Pull-Ups

Leave a comment

Filed under Uncategorized

The First Step

The first step towards a real change in body composition and performance has to come from gaining a better understanding of what you’re eating. Without nutrition as a foundation eventually your progress will plateau and you will come up short on reaching your goals. 

Stop wondering what would happen if you just got more disciplined with your eating and start asking more of yourself!

Our 6 week challenge is the perfect start towards learning more about how to eat to reach your goals. We will begin the challenge with measurements and weigh ins this coming Monday, Oct. 30th. They’ll be done either before or after class. The cost for the 6 weeks is just $65. 

2 Snatches
1 Snatch

Bear Complex Ascending Ladder (135/95)
5 Over the Bar Burpees after each set

Leave a comment

Filed under Uncategorized

Something Different

We’ll be stepping away from the barbell and working on some different areas for this workout but I’m pretty sure you’ll be feeling it the following day!

3 Sets
10 Hard HSPUs
30 second L-Sit

2 Rounds
50 Sit-Ups
200m Overhead Plate Carry (45/25)
25 Hip Extensions
200m Kb Farmers Carry
30 Toes to Bar
200m Overhead Plate Carry

Performance Team
For the rest of the month there will not be any extra work. Use this time to work on recovery and mobility or focusing on weaknesses specific to you. A focus on being as prepared as possible for the Open will start in November.

Leave a comment

Filed under Uncategorized

Take the Challenge

We are starting up another 6 week nutrition challenge for all of our current CFLC members. 

The cost of the Challenge is $65, this will give you access to our gymbuildr software which offers a variety of nutritional plans to fit your individual needs. There are three main plans to choose from and each plan has its own options to help customize your plan to fit your exact goals. Each plan is simple and effective. 

Our 6 week challenge will start by taking body weight and measurements of everyone that has entered. We’ll track who made the most progress at the end with both their measurements and how they performed at the gym. We will then announce a winner. The winner will receive their own custom pair of Nike Metcons! Fresh kicks and a tight body! Whaaaaaat!?

Let’s be honest, you can’t make real progress unless you have an idea of how to eat properly. No matter how hard you work out, a one hour class 5 days a week isn’t going to fix a bad diet outside of the gym. If you really want to change how you look and perform you need to get serious about your nutrition. 

The Challenge starts this coming Monday. Get with either myself or Andres and let us know if you’re ready to sign up. 

4 Sets
6 Deadlifts (315/205)
4×3 Hurdle Hops

3 Rounds
7 Full Snatches (165/115)
75 Double Unders

Leave a comment

Filed under Uncategorized

Another One

Time for another 30 minute AMRAP. Going deep into an aerobic session and tying it together with movements we do often will help prep you to move better and be more efficient when the time domain is decreased and the intensity is increased. 

20 Pull-Ups
15 Wallballs
10 Burpees
5 Squat Cleans (245/165)

Performance Team
4 Rounds
20 Cal AirDyne
90 second Atlas Stone Hold
20 Medball GHD Sit-Ups

Leave a comment

Filed under Uncategorized

Keeping it Overhead 

As many of you may have noticed during Wednesday’s workout it takes a great deal of effort keeping a weight overhead for an extended amount of time or when fatigued. 

This is especially true during a high rep or high load Overhead Squat. The picture above is a great example of how the entire body is working together to create stability in the Squat. It’s not simply about putting the weight above you and holding it there. You have to actively be engaging your thoracic region, your lats, and shoulders, and push evenly through the bar to create stability. If one muscle group is lacking or not engaged then the entire lift suffers and it only gets worse as fatigue sets in or as we get closer towards our personal maxes. 

A good cue is to think about reaching as high as possible and pushing through the bar while keeping the bar moving up and down over the middle of your foot. Be patient! For some, a great overhead position can take a very long time but is worth it in the end!

3 Sets
90 second KB Hold
10 Bent Over Rows with a quick pause at the top
15 Hip Extensions

20 minute Time Cap
50 Burpee Box Jump Overs
40 Overhead Squats (155/105)
30 Bar Muscle Ups or Chest to Bar Pull-Ups

Leave a comment

Filed under Uncategorized