We’ve recently changed our options to get started to make it easier and better for you to start at CrossFit City Line.

If you’ve never done CrossFit before and want to come see what it’s all about come to one of our weekly free Trial Classes! They are on Thursdays at 6:15-7:30 PM or Saturdays 10:15-11:30 AM. At these classes you can

  • Try CrossFit for free.
  • Sample our gym environment.
  • Meet our coaching staff.

A typical class will start with a group introduction, move through a warm-up and then finish with the Worout Of the Day (WOD). Afterwards, we’ll have a chance to discuss how our gym works and how to become a member. To sign up, RSVP here!IMG_0711

You can also read what other people are saying about CrossFit City Line on our Yelp Page.

Want to join the CFCL community? Sign up for one of our upcoming Rolling Start programs. This is our 2 week gradual intro to CrossFit where you’ll workout, learn some movements that you’ll see regularly in our group classes and build confidence. At the end of the two weeks, you’ll be feeling great and excited to get into our group classes.

The Rolling Start Program is a 6 class program that lasts for 2 weeks. It meets on Mondays, Wednesdays and Thursday nights. 5:30 – 6:30 PM. To sign up for an upcoming Rolling Start Program, check out our upcoming “Events” HERE!


For a more detailed explanation of how to get started check out our GETTING STARTED PAGE!

If you’re an experienced CrossFitter Contact Us and we’ll help you get started too!

nutrition challenge
Start: Sunday September 21, 2014
End: Thursday October 31, 2014

We’ll have a nutrition lecture to talk about this challenge on MONDAY (9/15/14) and WEDNESDAY (9/17/14) night at 6 PM (we will still have normal classes both days).
Add your name to the point tracking sheet to sign up!

Sign Up Here!

This is a nutrition challenge similar to those that we have done in the past, but there are some changes this time around! Check it out:

  • Buy in: $20
  • There are 3 different “Levels” for this challenge…Rx, Intermediate, and Beginner. Your rules change depending on your level.
  • Levels apply to nutrition (not exercise, stretching, supplements, or lifestyle)
  • All levels have rules for this challenges food categories: Grains & Starches, Sugar, Dairy, Alcohol, Soda, & Juice, and Artificial ingredients – but with different degrees of difficulty
    • Advanced
      • YES (allowed) – All meat, vegetables, nuts and seeds, some fruit little starch in the form of sweet potatoes and yams.
      • NO (lose 1 point for) – wheat, barley, rye, or any gluten, starchy potatoes (white, red, purple, etc), rice, bread, pasta, quinoa, corn, or soy — including corn and soy oils! Legumes (beans and peanuts), and dairy are OUT. Any added sugar (including honey, maple syrup, coconut sugars etc.) . Alcohol…enough said.
    • Intermediate
      • YES (allowed) – Anything from advanced, plus non-gluten containing grains…rice, quinoa, amaranth, buckwheat, and wild rice. That’s it, no others. Not the “Gluten free bread/bar/beer/cereal/oatmeal.” That’s not on the “Yes” list. Just what is listed above.
      • NO (lose 1 point for) – All foods in the “no” category from Advanced as well as any gluten containing grains.
    • Beginner
      • YES (allowed) – Anything from Advanced & Intermediate, plus… Pick your Poison between Legumes or Dairy. Meaning, if you choose to have dairy, you don’t eat any legumes. If you choose to have legumes, you don’t have any dairy.
      • NO (lose 1 point for) – Alcohol. Bread, white rice, pasta, starchy potatoes, baked goods, or soy. Any added sugar (including honey, maple syrup, coconut sugars etc.)
  • Please note that these different levels will garner different results. The people who choose to make more broad changes (Rx) will most likely see the most favorable results.

Point System:

  • Max Points per Day: 11 points
  • START the day with 5 points.
  • Subtract 1 point each time you eat something that wasn’t part of your YES category. For example, if you decide to eat a slice of toast with your breakfast, that will cost you a point. Two slices, that’ll be 2 points please. An adult soda or cocktail with dinner? That’ll cost ya a point. Your score is the number of points (out of 5) you’re left with at the end of the day…and if you have earned any bonus points you’ll add those to your score.
  • For this challenge you CAN go negative. Have a whole day of non-compliant food, you might need to do some math.

Bonus Points

  • For Exercise you’ll earn 2 points each day for coming to CFCL
  • For Exercise you’ll earn 1 point per day for doing some kind of workout. If YOU say it was “exercise” for you, then it counts!
  • For Mobilization you’ll earn 2 points each day when you do at least 10 minutes of stretching or mobilizing. You can do any type you like – even a yoga class counts.
  • For Supplements you’ll earn 1 point each day for taking 3 grams of Fish Oil.
  • For Hydration you’ll earn 1 point each day for drinking at least half of your body weight in ounces of water…per day.

Goals are great. Everyone should have one. Something to focus on that helps provide motivation, direction and purpose. You’ve heard that before haven’t you. You’ve probably heard of the the S.M.A.R.T. system of setting goals too. In this series we’ll introduce you to a new age goal setting system that doesn’t only fuel your goal setting journey with just a S.M.A.R.T goal, but also a roadmap of the work that needs to be done in order to accomplish that goal.

Setting S.M.A.R.T. goals has become a huge hit in the past few years and for some it’s great. They connect to the ideas and foundation of creating goals that way and accomplish exactly what they were trying to.  (For those that have never heard of it before, it stands for Specific, Measurable, Attainable, Relevant and Time bound.)

Smarty Pants

SMART-y Pants Goals

Once a goal is set, obviously there’s work to be done and action needs to be taken for the goal to have any chance of being accomplished. When setting a performance or fitness specific goal, there’s no difference. The early bird gets the worm…well if the bird doesn’t wake up there’s no chance of it ever happening.

There are people out there who formulate their own plans of action really well. They want to accomplish a goal and know exactly what steps they need to take to make it happen. And if they don’t know the steps, they will figure them out.

But we know not everyone’s like that and for the people that operate better if they have a road map and plan that they can follow rather then having to try and formulate it the S.M.A.R.T. system can come up just a little bit S-H-O-R-T.

Either way, the plan of action is the thing that gives the S.M.A.R.T. goal a chance. It is the long stairway we climb to get to the door we want to pass through. Once we do all the work of climbing, all we have to do is turn the handle and walk through the door. But without the steps there’s no chance of getting to the door.

Get Steppin'

It might take some work to get there, but once you get to the door, all you have to do is  walk through it.

This is where the Volume Goal system can be added to the S.M.A.R.T. goal system to give some guidance and direction. Volume goals don’t have to be only about fitness and performance, but for our example, we’ll stick to what we know and make it about fitness!

Let’s use an example. An athlete named “Matt” wants to be able to do 10 perfect push-ups. He can already do 5 but he tops out there. His S.M.A.R.T. goal is to complete 10 perfect push-ups by October 1. Sounds good. A solid goal that is attainable if he puts in the work. But if he’s not sure what to do to make it happen that’s what will be missing from the system…the work!

He could follow a special push up plan or something that he could find on the Internet to plan to do push ups 3x/week with varying rep schemes etc. Instead, he can use an easy system to create a Volume Goal and have his own actionable road map to success.

Check out part 2 of New Age Goal Setting tomorrow and learn what a Volume Goal is and how to create one.

Saturday 110114


The Overhead Squat is the Mack Daddy of the Squat movements. And practice makes perfect!

The Overhead Squat is the Mack Daddy of the Squat movements. And practice makes perfect!

“Secret Trap”

For Time

50 Pull Ups
25 Deadlifts (225/155)
50 Pull Ups

EMOTM 4 Wall Balls

L1: 10 Rounds
5 Pull Ups
5 Deadlifts
5 Pull Ups

1)3 Muscle Ups or 5 Transitions
2) 20 Second L-Sit
3) 40 Double Unders

Split Jerk

Barbell Row

Team WOD
Teams of 2

60 Kipping Pull Ups
20 Clean and Jerks (185/125) – Alternate you go I go
40 Chest to Bar Pull Ups
20 Clean and Jerks
20 Strict Pull Ups
20 Clean and Jerks

Prowler Relay
8 minutes
2 teams – even guys and girls
How many single 1 length trips can your team make? Put 2 45s on each prowler and split teams evenly!



Friday 103114

H A P P Y  H A L L O W E E N!!!

Warm Up
You’ll have to just come and see!

“Hocus Pocus”

200 M Run
10 Hang Power Snatches (95/65)
31 Double Unders
14 Ring Dips/Push Ups

Every 90 Seconds for 8 Sets
Hi Hang Squat Snatch + Hang Squat Snatch – Ascending – Make them pretty – No misses

Back Squat

“Hocus Pocus”

200 M Run
10 Hang SQUAT Snatches (95/65)
31 Double Unders
14 Ring/Bar Dips

Check it out, our new Olympic Lifting Class has started!
Oly Classes will meet 3-4x/month and the dates will be announced in advance so you can plan your weekends.

Check out the schedule!
As of right now, you DO NOT need to pre-register for these classes! When you come to CFCL, write your name on the Olympic Lifting Sign In Sheet!

Saturday Nov. 1 – 10:30-12 PM
Saturday Nov. 8 – 10:30 – 12 PM
Sunday Nov. 16 – 10:30 – 12 PM
Saturday Nov. 29 – 10:30 – 12 PM

Sunday Dec. 7 – 10:30-12 PM
Saturday Dec. 13 – 10:30 – 12 PM
Sunday Dec. 21 – 10:30 – 12 PM

*Classes dates are subject to change. Notice will be given.

You do not need to come to all class in a month, and you can “drop in” to any class that works for your schedule.

This class is $15.
There will be a “Sign In” sheet at the front desk on Saturday.
If you have an membership at CFCL, you can charge your account.

During the class you will:

  • Focus specifically on the olympic lifts: the Clean, Jerk and Snatch.
  • Work in a small class.
  • Learn new techniques in weightlifting that can work great for you.

This first class is open to the first 15 people to sign up and reserve their spot. Currently this is only open to CFCL members. Not a member an interested? Email Us!

The class will be taught by Matt Shatkin (2014 Regional Competitor, 18th Place, CSCS).