CrossFit City Line Blog


Sign up for Barbell Betty’s!

Barbell Betty’s V1.0 is a group of women that want to rock at life and at weightlifting. Whether you love weightlifting, haven’t made up your mind about it yet, or think it’s not for you, hold the phone just for 1 second and keep reading.
Before CrossFit, you may have heard that lifting weights makes you bulk up. Not true. That’s not Barbell Bettys.
You may have seen someone lifting weights who was really big and had a goal of getting even bigger. That’s not Barbell Bettys.
And you might have seen someone who was barely able to scratch their own back or reach down to tie their own shoes because they are so big. That’s not Barbell Bettys.
Barbell Betty’s is a specialty weightlifting class designed for women only. Betty’s who participate in this program will improve their strength, develop lean muscle, and build confidence that they’ll use in and out of the gym.
Lead by Coach Cassi, this environment will be fun, supportive and STRONG!

Registration will be for CFCL women only UNTIL August 17th. Reserve your spot now!

How Many Betty’s? 12 women MAX! Spots will go quickly.
When is it? Tuesday nights 8 – 9 PM & Saturday 10:30 – 11:30 AM
Where is it? At CFCL!
Start Date: Tuesday September 15 – Saturday October 24th
Length: 6 Weeks
Cost: $79

Sign up for Barbell Betty’s!

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

Monday 080315

Mike G getting up.

Mike G getting up.

Bulgarian Split Squat
3 x 12 – Same weight as last week

#179 – “Cosmo”

3 Squat Cleans (155/105)
6 Bar Facing Burpees
12 Toes to Bar

Warm Up
3 Slow Rounds
250 M Row
10 OHS (95/65)
5-7-9 Strict Pull Ups – Chest to Bar if you have ’em
*10 Minute Cap

Back Squat
Back Squat 6×4 @ 70% – Should take no longer then 25 minutes (including warm up and working sets)
5 RM Strict Press – 5 sets to find it – no longer then 10 minutes

3 Squat Cleans (185/115)
6 Bar Facing Burpees
12 Toes to Bar

Bulgarian Split Squats 3×10 – Ascending

Sunday 080215

Karen D.

Karen D.

#178 – On Paper…

3 Rounds for Time

75 Double Unders
50 Squats
30 Sit Ups

Rest day.