Monday – 171204

Monday – 171204

Announcements CFL’s Annual Holiday Party is this Friday @ 8pm!!! CrossFit Lakeland – Performance Group Warm-up (No Measure) 3-5 Minutes Assault Bike then, Two Sets of: 5 Wall Facing Squats @ todays tempo 10 Walking Lunges 8 Strict Pull-Ups 10 SlingShot...
Saturday – 171202

Saturday – 171202

Performance Group In teams of two, alternate tasks to complete 5 sets each of: 7 Deadlifts (225/155) 14 Chest-to-Bar Pull-Ups 400 Meter Run Partner A will perform 7 deadlifts, Partner B performs 14 pull-ups, Partner A runs 400 meters, Partner B then performs...
Friday – 171201

Friday – 171201

Performance Group A: In 5 Minutes Complete: 50/35 Calorie Row AMRAP of Barbell Complex (115-135/80-95) Rest 5 Minutes before B * Barbell Complex = 3 Power Cleans, 3 Front Squats, 3 STO ** Choose load within the range given and post what you used in comments B: In 5...

Thursday – 171130

Performance Group A: Barbell Back Rack Alt. Reverse Lunges (4 x 6-8; rest 2min; build per set) B1: Barbell Supine Hip Bridge (4 x 10-12 @20X1; rest 1min) B2: Handstand Push-ups (3 x 5.4.3.2.1; rest 15sec b/n reps) * rest 2min before B1 * Kipping is allowed * Rest no...
Wednesday – 171129

Wednesday – 171129

Performance Group Three sets for max reps of: 60 seconds of Wall Ball Shots (20/14) 60 seconds of Rest 60 seconds of Kettlebell Swings (53/35) 60 seconds of Rest 60 seconds of Box Jumps (24/20) 60 seconds of Rest 60 seconds of Burpees 60 seconds of Rest * Score total...

Tuesday – 171128

Performance Group A: 3 Position Clean (Every 2 minutes, for 16 minutes (8 sets)) * Begin high hang, mid-thigh, and then from the floor * This can be power or squat, Build in load over the course of the 8 sets, emphasizing good speed and mechanics. B: Push Jerk (EMOM x...