Coach’s Choice

Time for another one! In case you all didn’t see on our instagram page, Andres kicked some ass on the LiftOff. You can go to and check out the leaderboard and search his weight class 136-150. Give him a high five when you see him!

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Okay so I’m already a big fan of Brooke Ence, but this latest video is just impressive whether you’re a fan or not. It’s nice to see someone who is not really known for their gymnastics doing some crazy things and dedicating some attention towards constant improvement.

Back Squat

12 HSPUs
9 Toes to Bar
3 Bar Muscle Ups

Performance Team
30 Dumbbell Power Clean and Jerks

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It’s Going Down!

Don’t forget! This Saturday at 11am we’ll be doing the annual Crossfit Lift Off! Come in, throw down on some heavy weights then move your way through a fun workout afterwards.

4 Sets
2 Push Press + 2 Push Jerks

3 Sets
5 Close Grip Overhead Squats

Double Unders

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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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