Today will be the kick-off of our Bootcamp program. Bootcamp will start at 8am and last roughly 50-60min. Be prepared to bring it!    Remember, the 9am class (which is posted below) will be strength training only. So if you are looking for a beat down challenging workout, come to Bootcamp.   And no, you CAN NOT...Read More

Bootcamp will be starting this Saturday at 8am. Some of you have been asking some questions.   1) If you are a member of CFLW or CFG, Bootcamp is included with your membership.   2) There is no need to sign-up, show up like you would for any other class.   3) You will be...Read More

Warm-up: Coaches Choice, 5min Mobility: Posterior Chain Floss, Mt. Climber Stretch and Wrist Stretch Strength: Dead Lift 3×8 @ 65%-70% Warm-up as needed Conditioning: 5 Rounds 10 Front Squats 45#-135# 400m Run 15 Burpees 30min Time LimitRead More

Warm-up/Mobility: Coaches Choice 10min Olympic Lifting: Reminder: Wednesdays are dedicated to Olympic Lifting. This is a great opportunity to work on the lifts and get help on them if you need it. On the flip side of the coin, if you want nothing to do with the lifts this will be a perfect day to...Read More

New Classes & Start Dates…. New 7:30pm CrossFit Class on Tuesday (Starting 9/3/13) New 9:00am CrossFit Class Monday-Friday (Starting 9/3/13) New 7:30pm Sunday Ski Class (Starting 9/15/13) Boot Camp Class 8am Tuesday, Thursday, Saturday (Starting 9/7/13)   Warm-up: 50 Mt. Climbers, 1=1 25 Power Jumps 10 Ring Rows, single ring Mobility: Pass Throughs/Wrist Strength: 1) Shoulder Press, 3×8 @...Read More

Reminder: Today we will be doing the Hero WOD “Loredo”. We will be offering one class only and running one big heat at 9am. Please arrive early and prepared! Warm-up/Mobility: Athletes Choice, 10min Workout: “Loredo” 6 Rounds 24 Squats 24 Push-ups 24 Walking Lunges, 1=1 400m run  Read More

Warm-up/Mobility: Coaches Choice, 10min Workout: 5K Run   Note:   Work within your capacity, if that is 1 mile, then stick with that.Read More

Warm-up: Coaches Choice 5min Mobility: Lax Ball Chest Smash (done on vertical bar of pull-up rig) Lax Ball Lat Smash (done lying on side) Strength: 1) Close Grip Bench Press, 4×8 Slight increase from 8.16.13 2a) Bench Dip 3×30 2b) Chin-ups 3×15 Conditioning: For time 100 Burpees **Every 2:00min (starting at 0:00) do 15 Plate...Read More

Warm-up: Coaches Choice, 5min Mobility: Lax Ball Piriformis/Glute Smash Lax Ball Calf Smash Banded Hamstring Stretch Strength: 1) Weighted Lunge, 4×8, R+L=1 Slight increase from 8.5.13 2) Good Mornings, 4×10 Slight increase from 8.14.13 Conditioning: Ladder Drills As promised, more “DDT” pics!Read More

Warm-up/Mobility: Coaches Choice Olympic Lifting: 1) 12min to work up to a heavy 2-pos Squat Clean (ground/above knee) 2) 12min to work on Split Jerks Since we did a a high volume of shoulder work yesterday we will be keeping this fairly light and focusing on technique.     Skill(s): With remaining class time and...Read More