CFCLOly
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!

January
Sunday January 4th
Saturday January 10th
Sunday January 18th
Saturday January 31st

February
Saturday February 7th
Sunday February 15th
Saturday February 28th

*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).

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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!

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The holidays are about to kick into full swing!
This year, give the gift of CrossFit and take advantage of this Holiday Discount!

Discounts and Gift certificates for the Rolling Start program and Monthly Memberships are available!

Rolling Start Gift Certificates are $25 off! (Regular 129, Discount 104)
Monthly Memberships are $25 off too!

If you’re looking to get someone you know started, you can save $50 on Rolling Start and their First Month Membership.

Want to get a gift certificate?
Contact Us!

The Rolling Start program is a complete CrossFit training program and if someone has never done CrossFit before, this is where to start.

During the Rolling Start Program attendees will workout with an experienced coach who will teach them the fundamentals and personally tailor their workouts to their abilities to help prepare them for CrossFit classes.

The Rolling Start program includes:

  • Three workouts per week.
  • Detailed instruction in basic CrossFit movements with emphasis on form and technical proficiency.
  • An introduction to nutrition, quality foods, portions and specific needs.
  • Coaching on functional strength for life and overall wellness.
  • Positive energy, group camaraderie & amazing results and achievement.
  • The ability and confidence to join our regular CrossFit classes upon completion.

*This offer is for 1 month only and applies exclusively to new members and members who have been inactive for 90+ days. 

Saturday 013115

Kathy holding a strong L-Sit

Kathy holding a strong L-Sit

#31 – All About That
For Time

10 Box Jump Overs
50 Lunges
10 Box Jumps Overs
50 Sit Ups
10 Box Jump Overs
25 Chest to Bar Pull Ups
10 Box Jump Overs
50 Dumbbell Snatches (45/35)
10 Box Jump Overs

Competition

Conditioning
For Time
10 Overhead Squats (155/105)
10 Box Jump-Overs (24″/20″)
10 Thrusters (155/105)
10 Power Cleans (205/125)
10 Toes to Bar
10 Burpee Muscle-Ups
10 Toes to Bar
10 Power Cleans
10 Thrusters
10 Box Jump-Overs
10 Overhead Squats

Rowing
5k Row @ your 2k pace + 15-20 seconds /500 M split time

Friday 013015

Many hands make light work.

Many hands make light work.

Weighted/Strict Pull Ups
EMOTM 5 – 3 Reps

#30 – TEAM TASTIC!
Team WOD
Alternate Rounds for 20 Total Rounds

4 Power Cleans (155/105)
8 Burpees
12 Squats

Competition
Snatch
0:00 – 8:00 Heavy Sn. Grip Push Press + OHS
8:00 – 14:00 Heavy Single Snatch Bal
14:00 – 20:00 Heavy High Hang Snatch

Back Squat
5×2

Part 1
3 Rounds for Time
5 Jerks (205/145)
15 Toes to Bar

Rest as Needed

EMOTM 10
Odd: 1 min Cal Row
Even: 6 Strict Handstand Push Up + Deficit if possible

 

Thursday 012915

Steve.

Steve.

Normal Class Schedule!

Pressing
5 Sets
3 Push Press + 1 Push Jerk

#29 – Jiffy Pop
3 Rounds for Time

15 Shoulder to Overhead (115/75)
20 Toes to Bar
400 M Row

Competition
Active Recovery.
Spend 15-30 Minutes at low intensity.

-Bike
-Row
-Jog
-Walk
-Hike
-Swim

Then
1 Minute Pigeon Stretch per side
1 Minute Coach Stretch per side
1 Minute Banded Hamstring per side
Peanut Thoracic Spine Mobility-3 Spots, 10 Raises per spot
Pick 1 more mobility hot spot area and hit it!