Friends and Family Day @ CFL

Friends and Family Day @ CFL

On Saturday, January 23rd, CFL will host our Friends and Family Day.  We’re about building a better, healthier community, one person and one workout at a time.  And sometimes that begins with someone you know.  Someone who has already gone through the process,... read more
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
Saturday – 160213

Saturday – 160213

Fitness Group “Quadtathlon” Teams of Three will complete in a congo line type format, 4 Sets each of: 250m Row 50 x Double Unders 10/7 x Calorie Assault Bike 200m Shuttle Run Partners must wait until the teammate ahead of them finishes an element before moving on to... read more
Friday – 160212

Friday – 160212

Fitness Group KB Headcutter: https://www.youtube.com/watch?v=tJA07NpN7pM XOS – Activate Series then, Hurdle Dynamic Hip Mobility then, 5 x KB Headcutter, light 5 x BB Hang Pull 5 x BB Hang High Pull 5 x BB Hang Power Clean For Time: 70 x Walking Lunges 60 x... read more
Thursday – 160211

Thursday – 160211

Fitness Group Mobility Banded Hip Extension Banded Shoulder Capsule Mob XOS – IRON SCAP then, 10 x Walking Samson Lunges   A1: KB Turkish Get-Up, 4 x 3/arm; rest 60sec A2: DB 1-Arm Row, 4 x 8-12/arm; rest 60sec A3.: Farmer’s Carry, 4 x 100m; rest 2min... read more
Wednesday – 160210

Wednesday – 160210

Fitness Group Mobility Banded Super Front Rack Banded Bilateral Shoulder flexion Banded Supine Olympic Wall Squat Bike or Row x 2-3min then, XOS – Activate Series then, 50ft x Fwd Lunge Elbow-to-Instep 50ft x Broad Jump, Land low and soft 10 x MB Thrusters 10 x... read more
Tuesday – 160209

Tuesday – 160209

Fitness Group Mobility http://www.mobilitywod.com/2015/08/14-day-mobility-challenge-7-green-lights-day-1/ *** FFWD to 6:00min, do banded Post. Chain floss x 30/side *** Bonus if you continue past that and do the additional pieces w/ lax ball Row x 2min, light to... read more
Saturday – 160213

Saturday – 160213

Performance Group “Quadtathlon” Teams of Three will complete in a congo line type format, 4 Sets each of: 250m Row 50 x Double Unders 10/7 x Calorie Assault Bike 200m Shuttle Run Partners must wait until the teammate ahead of them finishes an element before moving on... read more
Friday – 160212

Friday – 160212

Performance Group XOS – Activate Series then, Hurdle Dynamic Hip Mobility then, 5 x BB Hang Pull 5 x BB Hang High Pull 5 x BB Hang Power Clean   For Time: 70 x Walking Lunges 60 x Burpees 50 x SD Box Jumps (24/20) 40 x Wall Ball Shots (20/14) 30 x Hang... read more
Thursday  – 160211

Thursday – 160211

Performance Group Mobility Banded Hip Extension Banded Shoulder Capsule Mob XOS – IRON SCAP then, 10 x Walking Samson Stretch A1: Close Grip Bench Press, 5 x 5; rest 60sec A2: Pistols, 5 x 12-16; alternating; rest 2min * If proficient add KB load. record load... read more
Wednesday – 160210

Wednesday – 160210

Performance Group Mobility Banded Super Front Rack Banded Bilateral Shoulder flexion Banded Supine Olympic Wall Squat Bike or Row x 2-3min then, XOS – Activate Series then, 50ft x Fwd Lunge Elbow-to-Instep 50ft x Broad Jump, Land low and soft 10 x MB Thrusters... read more
Tuesday – 160209

Tuesday – 160209

Performance Group Mobility Banded Olympic Wall Squat Banded OH Distraction Banded Bully then, Row x :30 Rest x :30 x 3 sets, build intensity then, w/ PVC Snatch Grip do: 10 x OTB Passes 5 x Hang Pull 5 x Hang High Pull 5 x Hang Power Snatch 5 x OHS then, w/ Barbell... read more