Warm-up: Indoor Run 100ft Broad Jumps 5 Wall-climb Mobility: First Rib Smash Strength: 1) Push-press, 4×8 @ 60%-65% Warm-up with 2×4 first 2) Bent Over Rows, 3×10 Warm-up with 1×10 first 3) Sumo DL High Pull Warm-up 3×3 Conditioning: AMRAP 12min 3 Wall Climbs 9 Sumo DL High Pulls, Bar Bell or Kettle Bell, 35#-95#...Read More

Warm-up: 200m Run 10 Wall Squats 10 Jump Squats 10 Squats Mobility: Couch Stretch, Olympic Wall Squat (aka birthing stretch) Strength: 1) Jump Squat 3×10 Keep it as explosive as possible, light to medium weight 2) Back Squat 4×8, 60%-65% Warm-up as needed Conditioning: 5 Rounds (working in groups of 2-3) 30/30 Wall Ball 30/30...Read More

Double Down Throwdown!   There will not be any classes today. Please feel free to come out and cheer on your fellow CFLW/CFG athletes. If you are competing, please read the following carefully. You must be at CFLW on time for the athlete check-in. Athlete check-in: 8:15am-8:30am. We will go over workout #1 and the...Read More

Warm-up/Mobility: Coaches Choice, 10min Strength: 1) Bench Press, 4×8 @ 60%-65% Warm-up with 2×4 first 2a) Pull-overs 3×10, 2b) Straight Bar Curl, 3×25 15#-45#, this is not for body building purposes, but for re/pre-hab Conditioning: 3 Rounds 3:00min Max Calorie Row, 80%-90% intensity (or Airdyne or Ski Erg) 3:00min Rest Goal is to meet or...Read More

Warm-up: 2 Rounds 45/15 Jumping Jacks Mt. Climber Power Jumps Skiers Mobility: Lax Ball Piriformis/Glute Smash Banded Hamstring Stretch (done lying flat on back) Strength: Dead Lift, 4×8 @ 60%-65% Warm-up with 2×4 first Conditioning: 3 Rounds 50 Double Unders or Tuck Jumps 20 Weighted Over Head Lunges, PVC-75#, 1=1 25 Burpees  Read More

Warm-up/Mobility: Coaches Choice 10min Olympic Lifting: 1) 12min to work up to a heavy 3rep touch and go Power Snatch Warm-up as needed, you should end up in the 75%-80% realm   2) 12min to work up to a heavy 3rep touch and go Power Clean Warm-up as needed, weight should end up in the...Read More

Warm-up: 200m Run 20 Push-ups, slow and controlled 5 Wall Climbs or partial wall climbs Mobility: Lax Ball Chest Smash Lax Ball Lat Smash Strength: 1) Shoulder Press, 4×8 @ 60%-65% Warm-up 2×4 first. Remember, shoulder press adds up quick, choose your weight wisely! 2a) Front Raise, 3×10, 10#,5# or 2.5# 2b) Side Lateral Raise,...Read More

Warm-up: 200m Run 100ft Broad Jumps, start small then increase distance 10 Wall Squats, 5 count hold at bottom 20 Squats, slow and controlled Mobility: Couch/Mt.Climber/Wrist Strength: 1) Front Squat, 4×8 @ 60%-65% Warm-up with 2×4 first 2) Weighted Step-ups, 3×10, R+L=1 No weight for the first set, use slam ball held in rack position...Read More

Here is the team roster for the “Double Down Throw-down” next weekend. If we missed your team or you are backing down from competing let us know ASAP. We are finalizing the workouts and heat times this weekend. Workouts will be posted on Friday(8/23) at 10am along with instructions/heat time, etc. CFLW: Linda/Michelle Chad/Dave Jake/Mr....Read More

Warm-up/Mobility: Coaches Choice 10min Strength: 1) Close Grip Bench Press, 3×10 This is targeting the triceps, so weight will be considerably less then a standard Bench 2) Bench Dips 3×30 If you can do ring dips unassisted, do 3×15 2b) Chin-ups 3×15 Palms-facing in kids Conditioning: Teams of 2 complete the following “Tail Pipe” 3...Read More