July 9, 2017
July 2, 2017
We had a great turnout for our Independence Day WOD. Thanks for sharing your July 4th holiday with us!
As promised, we are working through a metabolic conditioning cycle. The WODs will typically be longer, with a variety of high intensity movements, including single arm/leg movements and short or no rests between movements.
Do your best to give each workout your full effort and you’ll see improvements in cardiovascular endurance quickly. Then take your increased fitness outside the box and enjoy the results!
Stephanie & Reed Jackson are hosting a Lake Day at their home on July 22nd. See on the details on our CFL Facebook page. https://www.facebook.com/CrossFitLanier
Click on the picture of team “Four on the Floor” to see this week’s WODs!
June 30, 2017
Regular Classes on Monday, Wednesday, Thursday & Friday. (Click on the picture above to this week’s WODs)
Come celebrate July 4th with your friends on Tuesday, at 9:00am, with our traditional 1776 WOD!
There’s a twist this year . . .
We will be competing in a 3 Gym Challenge with CrossFit Etowah and CrossFit Cherokee! (each at their own gym)
May the best Team Win!
KB Swings 53/35
Box Jumps 24″/20″
Double Unders (x3 Singles)
Wall Ball Toss 20/14
MB Slam 20/14
Push Press 75/55
In Teams of 4, complete
1776 Reps of your choice.
No more than 200 reps of
any one exercise, per team.
Everyone must do at least
10 reps of each exercise.
June 25, 2017
We’ll keep a regular schedule of classes on Monday, July 3rd.
On Tuesday, July 4th, we’ll have one WOD beginning at 9:00am.
|KB Swings 53/35
|Box Jumps 24″/20″
|Double Unders (x3 Singles)
|Wall Ball Toss 20/14
|Slam Balls 15/10
|Push Press 75/55
|In Teams of 2/3/4, complete
|1776 Reps of your choice.
|No more than 200 reps of
|any one exercise, per team.
|Everyone must do at least
|10 reps of each exercise.
June 18, 2017
Click on you to see this week’s WODs!
All of your coaches are excited to see so many new faces at CFL! Remember how it felt when you were the newbie and introduce yourself to everyone you’re seeing for the first time. Don’t forget to include them in your pre & post workout conversations and try to select someone new for your next partner WOD.
Don’t let the heat of summer get the best of you. Drink lots of fluids, even before you get to the gym. Try to come earlier or later in the day to avoid the heat.
My programming over the summer will be a mix of longer, metabolic conditioning WODs (cardio) with shorter, high intensity, strength and strength endurance WODs. I’ll toss in a few Benchmark WODs so we can document our gainz!
We’re planning to start another 6 Week Transformation class in July. This is a great way to get your friends and other family members started in CrossFit. We hope to have a Morning class, Lunch time class and an Evening class, three days a week for 6 weeks. The goals of this program is to slowly and safely introduce it’s members into the CrossFit methodology, Educate them on the importance of nutrition in reaching their fitness goals and get them excited and ready to join our gym by the end of the program. A firm date will be announced next week.
Click on the meme above to see this week’s WODs!