The Turkish Get-Up

The Turkish Get-Up

The Turkish Get-Up, The Why and The Why Not? by Mike Knaisch, MS, ATC First lets begin with the why not?  There is no why not, really.  It’s more of people refusing to do it or the general disdain of doing it.  So why do some people hate the TGU?  I’ve heard things... read more
New Programming Options for CFL Members

New Programming Options for CFL Members

Fitness vs. Performance, the Evolution of CrossFit Lakeland On April 13th we launched our new programming model at CrossFit Lakeland.  Members will now have several options available to them.  Fitness, in general, is full of fads that come and go.  High Intensity... read more
NUTRITION SEMINAR

NUTRITION SEMINAR

We are very excited to announce that CFL will be hosting a Nutrition Seminar given by Jeremy Mullins. When:  Sunday, March 15th; 9am-4pm Cost:  $75 Registration:  CFL members, please refer to our private FB page for info on registration. What it’s all about and... read more
ThanksGiving Throwdown, The Back Story

ThanksGiving Throwdown, The Back Story

CFL’s Annual ThanksGiving ThrowDown, The Back Story: Our event continues to be in a status of evolution.  So just as fitness continues to evolve, so does our annual ThanksGiving ThrowDown Event.  But there will always be one goal in mind, to offer a very well... read more
Thursday – 150522

Thursday – 150522

Fitness Group Warm-Up Mobility and Warm-Up are on your own today. All classes will begin “Murph” promptly on the 15-minute mark of every class. “Murph” For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20#... read more

Thursday – 150521

Fitness Group XOS – Activate Series then, 10 x Fwd Lunge elbow to instep 6 x down dog + plank + cobra hold 2 sec in each position 10 x Supine 90/90 rotations, 5/side 10 x Scorpions, 5/side A. On a 30-Minute Running Clock do: Row for max meters Every 5 Minutes do... read more
Wednesday – 150520

Wednesday – 150520

Fitness Group Row – fish game x 2 Minutes then, Two sets of: 10 x PVC OTB Passes 6 x 2-leg PVC BTB RDL, slow 15 x Miniband side steps/ side 10 x Wall Ball Shots A1.: Romanian Deadlift, 4 x 8 @ 2020; rest 60-90 seconds * Start first set at 50% of your BS 1rm and... read more

Tuesday – 150519

Fitness Group Warm-Up XOS – Activate Series then, Run 200m easy pace then, 12 x Plank Lunges 12 x Supine Hip Press 10 x Plank Lunge + Open Chest 10 x 1-leg Supine Hip Press/side 10 x Cossack Lunge, 5/side 10 x Sidelying SLR/side 5 x Scapular Prep 5 x Kipping... read more
Monday – 150518

Monday – 150518

Fitness Group Warm-Up 2-3 Minutes AD or Row then, Two sets of: 5 x Wall Facing Squats 10 x Squats 5 x Goblet Squats 10 x Walking Lunges 5 x Strict Pull-Ups 10 x Push-Ups A.: Back Squat, Build to a 1-rep max * For those with a training age of less than 3 months work... read more
Thursday – 150522

Thursday – 150522

Performance Group Warm-Up Mobility and Warm-Up are on your own today. All classes will begin “Murph” promptly on the 15-minute mark of every class. “Murph” For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a... read more

Thursday – 150521

  Performance Group Warm-up XOS – Activate Series then, 10 x Fwd Lunge elbow to instep 6 x down dog + plank + cobra *hold 2 sec in each position 10 x Supine 90/90 rotations, 5/side 10 x Scorpions, 5/side A. On a 30-Minute Running Clock do: Row x Max Meters... read more
Wednesday – 150520

Wednesday – 150520

Performance Group Warm-Up Row x 2-3 minutes – add intermittent hard pulls, followed by several light pulls then, XOS – Activate Series then, Two Sets of: 15 x GHD Sit-Ups 8 x Db Shoulder Press, light and slow 10 x Banded Good Mornings 1 x Strict Pull-Ups 3... read more

Tuesday – 150519

Performance Group Warm-Up 2-3 Minutes Row Light KB work: 8 x SDHP 5 x 1-arm swing/arm 5 x 1-arm clean/arm Rest 2 Minutes x 2 sets then, w/ PVC 10 x PVC OTB Pass 5 x Clean Grip Hang Pull 5 x Clean Grip Hang High Pull 5 x Snatch Grip Hang Pull 5 x Snatch Grip Hang High... read more
Monday – 150518

Monday – 150518

Performance Group Warm-Up 2-3 Minutes Row or AD then, Two sets of: 5 x Wal Facing Squats 10 x Squats 5 x Goblet Squats 10 x Lunges 5 x Strict Pull-Ups 10 x Push-Ups A.: Back Squat, @40X1; 3 x 4-5; rest 3mins B. : EMOM x 12 Minutes Odd: 7 x CTB Pull-Ups Even: 9 x Ring... read more