Friday, November 28

Team WOD!! SURPRISE!! … [Read more...]

Thanksgiving WOD!!


The CFLF Cornocopia! Teams of 4 for Time200 KB Snatches (53/35)200 Deadlifts (95/65)200 Wall Balls (20/14)200 Med Ball Cleans (20/14)200 Burpees200 Pull Ups200 Thrusters (45/35)200 Calorie Row … [Read more...]

Thanksgiving Holiday Schedule

Thanksgiving Day, Thursday, November 27th Join us for the Tim Plum Thanksgiving Day Run starting @ 8am.    We are also holding our Second Annual CrossFit Lake Forest Cornucopia WOD at 9am!  This is the only class for the day. The CFLF Cornucopia WOD will be sponsored by Unbroken Fitness.  The … [Read more...]

Wednesday, November 26


Strength: Deadlift 60%x5, 65%x5, 70%xAMRAPPress 60%x5, 65%x5, 70%xAMRAPRing Dips 3x10   Conditioning: A) AMRAP: 830 DUs (x3 singles)30 Push Press (45/35)   B) AMRAP: 850 Singles30 Push Press   Varsity Club Strength Deadlift … [Read more...]

Tuesday, November 25


Strength: Clean Pulls 5x2 Rising   Conditioning: AMRAP: 18 Minutes A) 10 Push-ups 15 TTB 20 Hang Power Cleans (75/55) B)  5 Push-ups 10 Candlesticks 15 Hang Power Cleans Varsity Club Strength: Weighted body row 4x8 Conditoning: For Time 50 DUs (x3 … [Read more...]

Monday, November 24


Strength: Back Squat 60%x5, 65%x5, 70%xAMRAP Conditioning: 0:00-5:00 15 Bar Facing Burpees 20 Thrusters (45/35) 15 Pull Ups *Repeat at 5:00 and again at 10:00WODhopper Score = fastest time Varsity Club Strength Back Squat 5x6   Conditioning 3 Rounds for Best … [Read more...]

Friday, November 21


Strength:   Deadlift: Warm up, 75%x5, 85%x3, 95%xAMRAP   Conditioning: A.  AMRAP: 8 minutes 3 Rope CLimbs (Sub 3 Rope Pulls) 30 Thrusters (45/35) B.  AMRAP: 8 minutes 3 Rope Pulls 20 Thrusters   … [Read more...]

Thursday, November 20


Strength: 1.  RDL 5x5 2.  Bench Press 5x3 (Med/Heavy) 3a.  For Athletes Working on Pull Ups: Chin Over Bar Holds 3x20 with :40 rest 3b.  For Athletes Working on Muscle Ups: Strict C2B 3x5 Conditioning: TABATA Alternate between pistols and Russian twists … [Read more...]

Wednesday, November 19


Strength: Hang Power Cleans 5x3, work up to 70% Conditioning: A.  3 RFT 800 m Row 25 Hang Power Cleans (75/55) 15 Lateral Bar Hop Burpees B.  2 RFT 800 m Row 25 Hang Power Cleans 15 Burpees … [Read more...]

Tuesday, November 18


Strength: Back Squat: Warm Up by doing 2x10 then, 1x20 @60%     Conditioning: EMOM: 12 minutes Odd:  15 Hang Power Snatches (45/35) Even: 10 Pull Ups or 10 Ring Rows … [Read more...]