Warm-up/Mobility: Coaches Choice, 10min Strength: Push-press 3×8 @ 65%-70% Conditioning: “Nicole” AMRAP 20min 400m Run Max Rep Pull-up   Scored as rounds and total reps of pull-ups   If we get rain in the afternoon we will split the class and row instead (500m).Read more

Warm-up: Coaches Choice, 5min Mobility: Couch Stretch and Olympic Wall Squat Strength: High Bar Back Squat, 3×8 @ 65%-70% Warm-up as needed, weight should be a slight increase from 8.26.13 Conditioning: Working in groups of 2 5 Rounds 1:00min Max Rep Wall Ball 1:00min Max Rep Burpee Box Jump, 20″ 2:00min Rest   Notes:   One person will go first while the other rests. Box Jump height is 20″ for everyone. If this is too high for you, do step-ups. If it is lower then your normal height, go for broke and get as many reps as possible.Read more

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 do both classes.     Warm-up/Mobility: Coaches Choice Strength: 1) 15min to establish a 1RM Snatch (full squat) Warm-up as needed, work within skill set 2) 15min to establish a 1RM Clean and Jerk (full squat and split jerk) Warm-up as needed, work within skill set 3) 15min to establish a 1RM Front SquatRead 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 able to go at your own pace (most workouts will be short/intense AMRAP’s), so you don’t need to be a beast to do the class.   4) Regular Bootcamp class times are Tuesday, Thursday and Saturday at 8am   5) No, you can not do a class before, after or that same day (that will be way to much volume for anyone), if you are on a limited day membership Bootcamp counts as a class for that week.   6) Any further questions please free to ask a coach. Warm-up: 2 Rounds 45/15 Mt. Climber...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