CrossFit City Line Blog

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Starting this January, teens ages 13 and up can workout at the new Teens Training Program Class at CFCL!
Check out some of the details:

  • The Teens Training Program is on Mondays and Wednesdays at 3:30-4:30 PM.
  • If your teen plays a sport, this can take them to the next level! More power, speed, agility and coordination!
  • If you’re teen does not play a sport this class is still for them! Teens are together in a welcoming, positive and supportive environment.
  • Teens will learn proper form and technique from coaches who are trained to work with teens.
  • Coaches were collegiate level athletes at top tier schools.

Come and join our awesome group of teens!

Click Here to Get Started! Click here to learn more!

Tuesday 050515

Hadley's got Level 6 CrossFit Skills. He points where he wants the ball go to and it goes.

Hadley’s got Level 6 CrossFit Skills. He points where he wants the ball go to and it goes.

Volunteer
On Saturday May 30th we’re hosting our first competition open to outside gyms.
We’re looking for your help!
Volunteers to help organize and set up, as well as judge.
It will start at 9 AM and end at roughly 3.
If you’re available for all or even part of the day, please volunteer and come help make this a great day!
You can sign up by putting your name on the sign up sheet at the front desk.
Thanks!

Press
1 Rep Max
In 5 Sets set a new 1 Rep Max Press.

Compare to 121914

#101
AMRAP 7

5 Hang Power Cleans (175/115)
7 HSPU
9 Box Jump 24″/20″

After Party
2 Minute Challenge
Max Assault Bike Cals

Competition
Bench Press – Everyone
3 x 10 – Ascending

Skills – Everyone
10 Rounds
Row 200 M – HARD
then
C2B Pull Ups or 3-5 Strict/Weighted Pull Ups
Rest :60
If last week was good add 1 rep

Metcon – Everyone
AMRAP 7
5 Hang Power Cleans (175/115)
7 HSPU
9 Box Jump 24″/20″

Monday 050415

Front Squats today? Yes!

Front Squats today? AND it’s sunny out? Yes! WIN!


Front Squat
3 x 2 @ 85-90%

#100 – “Floatation Device”
3 Rounds for Time

400 M Run
21 Overhead Squats (75/55)
15 Chest to Bar Pull Ups

Competition
High Bar Back Squat – Everyone
5 x 5 – Ascending
Start @ or above 70% of 1 RM
Add 5# to what you did last week if everything was good

Rest 5-8 Minutes between finishing Back Squats and starting Skills

Skills – Everyone 
5 Rounds
2 Rope Climbs
then
Toes to Bar
Rest :60
Try to hit last week, if it was good, add 1 rep

Rest 12-15 Minutes between finishing Skills and starting Retcon

Metcon
“Jackie”
1000 M Row
50 Thrusters
30 Chest to bar Pull Ups

Sunday 050315

Jim and Jon during the partner WOD on Friday

Jim and Jon during the partner WOD on Friday

#99 – “Boiling Point”
For Time
21-18-15-12-9

Burpee Box Jumps (24″/20″)
Calorie Row

Competition
Rest Day.