CrossFit City Line Blog

CFCLOly
The dates below will be the last Olympic Lifting Classes for the Spring.

If you want to have some specific attention on the Snatch or Clean and Jerk, make sure to get to these classes!

We’ll let you know when the next Olympic Lifting Classes will be taking place.

March
Sunday March 8 @ 10:30 AM
Saturday March 21 @ 10:30 AM
Saturday April 4 @ 10:30 AM – The class on the weekend of the 28th has been switched to April 4.

 

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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 032815

5:30 AM after 15.5. Loving it! Remember, the End of the Opens party is today!

5:30 AM after 15.5. Loving it! Remember, the End of the Opens party is today!

The end of the Opens party is today! At 10:30 if you haven’t done 15.5 come and throw down and if you have, come cheer people on.
Paleo Power Meals will be here to sample some of their awesome food.
And we’ll have some adult beverages!

#74 – “Spring Forward”
3 Rounds for Time

400 M Run
15 Hang Power Cleans (95-135/65-95)
30 AbMat Sit Ups
60 Double Unders

Competition
Class WOD

The Pep Talk 15.5

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It’s workout of the Opens, no reason to hold back now! Leave it all out there!

This is it! The last Open WOD of 2015 and it’s a good one!

Rowing and Thrusters, who saw that coming!…

This one is very simple but has a few things to consider to set yourself up for success.

1. Get Loose! – Make sure to warm up well and spend some time on making your squat feel great. Roll your glutes, hip flexors, quads upper back (thoracic spine) and lats to be able to get in a good rack position. Then spend some time “practicing” your squat and being comfortable there.

2. Smooth = Fast – When you row, just because your body is moving fast, doesn’t mean your making calories go by quickly or being efficient. Focus on a strong drive back from the catch position, then once you get to the end of the stroke, the finish, breath and catch your breath on the way forward, especially on the 21’s.

3. Breath overhead – During the Thrusters, breath and catch a breath with the barbell overhead. At some point, you’ll want to drop it, wait a second, hold it, then take a deep breath and get a few more reps.

4. Have a plan for the bar – If the 95 pound of 65 pound Thruster is a little heavier for you, manage your sets by breaking them up into manageable sets. Then a quick rest, and get back into the next set.

5. Press – during the thruster, focus on using the upper body and pressing more then driving hard with the legs. Yes your legs are important to a thruster but considering you really need them n the rower as well, be smart during the thruster.

Yes this one will be hard, more mentally then physically. Enjoy the challenge. This is the end of the Open, give everything you have and get after this one!

Friday 032715

Jaime got her first Muscle Up and then 2 more during 15.3! Bring it on 15.5!

Jaime got her first Muscle Up and then 2 more during 15.3! Bring it on 15.5! #WeGotThis


Opens Party
Just a reminder that tomorrow at 12 PM we’ll have some adult sodas, food that maybe isn’t so nutrition challenge friendly but oh so good, and celebrate a job well done!

Open WOD 15.5
For Time

27 Calorie Row
27 Thrusters (95/65)
21 Calorie Row
21 Thrusters
15 Calorie Row
15 Thrusters
9 Calorie Row
9 Thrusters

Competition
15.5
OR
Active day to get ready for doing 15.5 on Saturday
Easy 20 Min Bike
20 min of mobility-10 minutes upper body, 10 minutes lower body
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