CrossFit City Line Blog


October is Breast Cancer Awareness Month. At CFCL, during the week of October 5-9th, we will be doing a different CrossFit “Girls” workout each day (i.e. “Grace”, “Fran”, etc.) in an effort to raise awareness. We have also set up a fundraising page with Barbells For Boobs to raise money! Read more about this organization in their mission statement:
“We’re a 501(c)3 non-profit organization dedicated to the early detection of breast cancer, with an emphasis on women under the age of 40 and men. Inspired by athletes everywhere, local communities come together, fundraise, and help us detect potentially life threatening breast cancer occurrences.”
Here is the page to donate under team CFCL:
Unfortunately, you probably know someone who has breast cancer. Or have a friend who knows someone. Help us raise awareness and fundraise by posting the above link to your social media accounts and encourage others to get on board. Together we can do powerful things, CFCL!




The Bros and Barbells program is a weightlifting program for guys who want to increase strength, nail down technique and get more time under the bar. This is Structured. This is Specific. And this is Strength.


Aside from just increasing overall strength, weightlifting promotes the addition of lean muscle mass (and the more lean muscle you have, with the right nutrition, the easier it is to burn fat). Lifting weights also has been shown to increase bone density and raise individuals metabolic rate (raise your metabolism!) And you’ll be so much stronger during a CrossFit WOD.


This is a weightlifting program not a flex in the mirror program, even though a good flex should happen weekly, right? We’re going to work hard. We’ll follow a program. We’ll make progress and we’ll get stronger.


The Bros and Barbells weightlifting program is a 6 week program that meets 2x/week. The program is being lead by Coach Chris and is designed to allow you to continue working out in group classes through out the week.


There are 15 spots available and they will go quickly.


How many bros? 15 max! 
When? Wednesday 8-9 PM, Sundays 10:30-11:30 AM. 
Where is it? At CFCL! 
Start and End: Wednesday September 16th – Sunday October 25th. 
Length: 6 weeks
Cost: $79


*If you have events during the 6 weeks and would miss a class(s) you can still participate! Email with questions.


Reserve your Bros and Barbells Spot Here!
A laser focus and a good set up will take you a long way

A laser focus and a good set up will take you a long way

Back Squat
Start @ 80% of 10 RM
from 11/9/15 – Ascend

For Time
50 Dumbbell Box Step Up and Overs (45/25)
EMOTM 6 Kettlebell Swings (70/53)

Warm Up
3 Slow Rounds
Row 500 M
25 – 15 – 10 Empty Bar OHS

Box Jump
8×3 @ 70%

Clean and Jerk
7×1 @ 75 – 85%
Big focus on Speed. Clean up technique now.

Every 5 Minutes for 20 Min
Run 800 M

Pick 1 or 2
25 Double Unders
4 Muscle Ups


3 Rounds
16 6″ Target Burpees
12 Power Snatches (135/95)


3-3-3-2-2-1 AHAP

Matt showing off his jerk face at the Southie Showdown earlier this month

Matt showing off his jerk face at the Southie Showdown earlier this month

Thanksgiving Week Schedule
Sunday – Normal Schedule

Power Snatch

#297 – “Sectional Split”
For Time
800 M Run
30 Hang Power Snatches (115/75)
800 M Run

Rest Day

Dennis winds up for another toes to bar!

Dennis winds up for another toes to bar!

Thanksgiving Week Schedule

Saturday and Sunday – Normal Schedule

#296 – “Brownie Shards”
21 Calorie Row
15 Toes to Bar
9 Dumbbell Thrusters (45/35)

Rest 6 Minutes

Cash Out
100 foot Handstand Walk
Accumulate 3 Minutes in a Handstand – Free Standing or – Wall Climb Style

Rest Day


WOD with Class

Snatch EMOTM 5
3 Reps @ 60%

2 Reps @ 70-80%

1 Rep @ 80-85%

1 Rep @ 85-90%+ if you’re feeling good