CrossFit City Line Blog
Doing CrossFit will make you fitter. It is a General Physical Preparedness (GPP) program. Your GPP is your ability to be physically prepared for most of any of life’s physical activities or challenges. By doing CrossFit you can gain endurance, stamina and speed, strength and power, flexibility and balance. You’ll be agile and coordinated and accurate.
If your goal is to be lean, strong and healthy for the long haul, we’ll help you get there at the regularly scheduled classes. You’ll look good, feel good and perform well. You’re be one of the fittest on your street. Following this path is the way to develop a level of fitness that’s broad, general and inclusive.
If you want something more, we also want to help you get it. More exposure to the olympic lifts, gymnastics, endurance and the world of strength and conditioning. More then the hour class, not as much as the competition program. You want to get stronger, faster and fitter. One of the fittest in your neighborhood or community.
Starting February, we’ll give you the extra programming guided to help you pursue those goals.
This targeted programming will develop strength, skills and conditioning. More’s not better, that’s not what this is. This is intentional, thought out and planned additional programming.
We know you have questions. When will it be? How much extra work? Who can do it? Please read the FAQ page. If you’re answer isn’t there, email us or talk to us in person and let us know, we’re happy to help.
If you want an extra push and more exposure to strength, skills and conditioning, we’re inviting you to take part in the Open Gym Accessory program for the month of February, free.
We’re not saying more is better. More’s not better or impressive. Better is better. Intensity is better and impressive. Please do not pick and choose based on what “looks good”. If you’re going to do it, commit to it and get the benefits of the program, not pick and choose, you won’t get the results you’re looking for.
Starting February you’ll see these extra programming pieces on the website. We’re excited to help and give you a path to pursue your biggest goals.
*If you want to do extra work after a class that’s not the accessory, you have your own plan or thing you want to work on, you can! Let us know and we’ll add the Open Gym monthly add on to your membership.

real-food

You don’t have to be perfect. You just have to start.

The holidays are over.  Presents, food, deserts and cocktails. That was fun. What’s not so fun is how much tighter the belt feels.

There’s no more temptations and no more excuses. Get control back.

What is it?
This is a partner nutrition challenge, teams of 2. If you want in but not sure who to do it with email us and we’ll pair you up. Otherwise you can pick your partners. This challenge will last for 30 days. Make a resolution to yourself and your partner and see the good things that will happen with healthy nutrition and CrossFit. We’ll tell you what to do. It’s easy and you can follow our lead.

Who can do it?
CrossFit City Line members can be on a team. With that said, this challenge is a great opportunity to get others involved and have a whole group of people getting doing it, together. Get a friend from CFCL to be your teammate, but get others you live, work or hang out with to do it too.

When does it start and how long does it go?
Monday January 11th – Tuesday February 9th, 30 days.

How to sign up?
In the gym, next to the goal board, there will be white board with spaces available to write you and your teammates name. Write your names up there. There is a $20 per person (cash) registration fee. At the end of the challenge the pot will be divided and winners will receive cash and other prizes.

Ok…so how does it work?
Info Session on Saturday 1/9/15 @  10:30 AM.
There are 30 days in the challenge. Each day you record your points on nutrition challenge white board for the prior day. Points are determined by what you eat and do during the day. For specifics check out the Point System, a Food List and FAQ here.

Weight In’s, how to win and benchmarks
A benchmark workout will be done on MONDAY (1/11/16) and retested at the end of the challenge. Improvement will account for 50% in deciding winners.
Point tracking and the point total will count for the other 50% of winners.
There will be no weight in/body measurements required for this challenge. If you’d like to keep track of those measurements and numbers on your own we recommend it!

Prizes
1st Place – $600 Cash + Other Prizes

2nd Place – $300 Cash + Other Prizes

3rd Place – $100 Cash + Other Prizes

Gretchen repping out some power cleans!

Gretchen repping out some power cleans!

Intramural Opens!
Today is the LAST DAY to sign up for the 2016 Intramural Opens!
Be part of something FUN! Get the details here!
If you haven’t signed up yet, just do it! Sign up here!

#370 – “Panda Roll”

30-20-10 Reps for TIme
Deadlifts (185/125)
Ring Dips
10 Back Squats after finishing each set of Ring Dips

Open Gym Accessory
Snatch
5 Sets – Ascending
Power Snatch + Overhead Squat + Hang Squat Snatch

Competition
Warm Up
5 Slow Rounds
15 Calorie Bike
3 Snatch Deadlifts w/ Pause @, Below Knee, Above Knee, High Hang
10 Air Squats

Metcon
Same as class with a class

Snatch
Every 2:30 for 3 Rounds
7 Touch and Go Squat Snatch @ 70-80%
Start at 70% go up if pull and receiving positions are solid

Pick 1
40-30-20-10
Assault Bike Cals
Rest 120-90-60 seconds
or
4 Rounds for time
15 Alternating Pistols
12 Shoulder to Overhead (155/105)
9 Bar Facing Burpees

Snowing outside? Our dumbbells will help keep you warm.

Snowing outside? Our dumbbells will help keep you warm.


Today is Bring A Friend Day!

#369 – “Iron Butterfly”
3 Rounds for Time
500 M Row
21 Burpee Box Jumps
12 Pull Ups

After Party
3 Rounds
10 Rowing Machine Pikes
20 Russian Twists
10 Strict Toes to Bar or V-Ups
15 Supermans

Competition
Rest Day

Ali showing her kettlebell who's boss

Ali showing her kettlebell who’s boss


#368 – “Charging Station”

5 Rounds for time
300 M Row
20 Kettlebell Swings (53/35)
60 Double Unders
Rest 1 Minute after each round

Open Gym Accessory
In 12 Minutes
Use 5 sets Work up to a heavy 3 rep Deadlift
Then at the 12 minute mark
Every 2 minutes for 6 minutes
12 Dumbbell Weighted Lunges (6/side you pick weight)
6 Tuck Jumps

Competition
Warm Up
4 Slow Rounds
10 Narrow Grip OHS (45/35)
10 GHD Sit Ups
5 Strict Ring Dips

Touch and Go Deadlift
*If you hit sets from last week, go to:
1 x 6 @67.5%
1 x 5 @77.5%
1 x 4 @ 87.5%
1 x 1 @ 97.5%
If you missed any sets from last week, repeat same %’s.

Metcon
Same as class, with class

Skills
Every 2 Minutes for 4 sets (8 minutes)
15 Thrusters (75/45)
15 Chest to bar Pull Ups
*Increase Thruster weights each 2 minutes:
75/45, 95/65, 115/75, 135/95
*Each Round AFAP (As Fast As Possible)