Announcement: We are making the way to get started at CFLIC easier. Instead of Foundations, new folks will be able to jump straight into Beginners or All Levels classes. So, bring your friends and family in! You can sign them up for a membership here.
All our CrossFit classes are now split into: Beginners, All Levels, Intermediate/Advanced:
- Beginners classes will spend more time on foundational movements, proper mechanics and building up consistency. If you're an intermediate/advanced athlete taking Beginners class because it better fits your schedule, understand that coaches might be spending more time with the beginners in these classes.
- All Levels classes are designed to be accessible to athletes of all levels.
- Intermediate/Advanced classes are for those who can safely and effectively scale and perform most common movements we do in classes.
Check our updated schedule here.
Every 4 min for 3 rounds:
A. Back squat @30X0; 4.4.4; rest 20 sec between clusters of 4
Every 2 min for 4 rounds:
B. Weighted supinated chin-up @21X2; 3-5 reps
EMOM for 10 min
odd - 12 wall balls
even - 8 burpees
p1 - 30 sec row max effort
p2-p5 - rests
partners rotate through 4 times