Monthly Archives: November 2017


We will be closed for tomorrow’s 930am class. All other times will go on as usual!

2 Rounds
20 Toes to Bar
30 GHD Sit-Ups
40 Sit-Ups

12 Front Rack Kb or Db Squats
3 Rope Climbs

Performance Team

1x400m Jog
3x400m Run at 90% effort

3×15 Reverse Hypers

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3….2….1….Lift Off!

We will be doing the Lift Off this Saturday at 11am. Max out on your Clean and Jerk and Snatch then hit up a quick CrossFit Workout. Time to Clang and Bang!

2 Snatches


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Closed 930 Wednesday

Sorry guys, we had an unexpected death in the family and will have to close this Wednesday @930am for the services. All other classes will go on as usual.

Back Squat

Calorie Row
Thrusters (95/65)
Chest to Bar Pull-Ups

Performance Team
3 Rounds (Rest 90 seconds between each round)
90 second ME Burpees
90 second ME Double Unders
90 second ME HSPUs

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Happy Thanksgiving!

I hope everyone had a great holiday and got to spend some quality time with their friends and family. Thank you to all of you CFLC members for making our little community something special. You guys make the gym one of the highlights to so many people’s day!

We will have our post Turkey group workout tomorrow at 10am. See you all there!

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Before You Go….

Before the Turkey and all the trimmings, before the football and food comas, before you go there, get your workout on first.

And don’t forget, our post turkey day workout is going down Friday at 10am!


Filthy Fifty

50 box-jumps
50 jumping pull ups,
50 kettlebell swings,
50 step walking lunges
50 knees to elbows,
50 push-presses (bar only)
50 back extensions,
50 wall-ball shots
50 burpees,
50 double-unders

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A or B?

You’ve got two choices for this one depending on your skill set and your goals or intentions for the workout. One can be fast and more cardio focused with still some skill work mixed in, the other has a lot of skill work with quick turn arounds and muscle endurance. Pick your poison!

5 Pull-Ups
10 Push-Ups
12 Front Rack Db or Kb Squats

3 Muscle Ups (preferably ring)
12 Front Rack Db or Kb Squats

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Turkey WOD

Don’t forget to join us this Friday at 10am for our group holiday workout! Come in and work off all that stuffing and all that pie!

Build to a Heavy
1 Front Squat + 1 Split Jerk

3 Rounds
Row 30 Cal
20 Db or Kb Snatch
10 Burpee over the Box Jumps

Performance Team
5 Rounds
5 Thrusters (135/95)
30 Double Unders

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