Summer is here and we’re presenting our membership with a challenge to keep you motivated and fit all summer long! Starting the second week of July, we’ll be programming workouts for you to test your strength, conditioning, and skills in a fun team format! This competition is for all ages and experience levels as workouts will have options for Rookies to Pros!

Workouts will be scalable and results recorded on a leaderboard for teams and athletes to win prizes and bragging rights. There are 7 weeks with one workout being programmed for each week (Fridays) and if you’re away when it’s programmed you can do the workouts in advance to get your scores in. You can take as many attempts as you want at each leading up to the submission deadline for that week’s workout (Sundays). Each athlete will receive a score based on their ranking in each workout and the team with the most points at the end of the summer wins our inaugural Summer League Cup!

Cost of registration is $25 per athlete (must be a current CFCL member) and registration begins on Monday, June 30th, with the Team draft completed on July 6th. All late registrations will be placed on designated Teams to ensure balance and fairness.

At the conclusion of our 7 weeks we will plan a Community Event open to our entire community and their families and friends to join us for a summer wind-up on Saturday, August 24th.

To SIGN UP: go to the fliip app and add “SUMMER League” under your membership tab)

Any issues, please email val@crossfitcl.com :)

Week 1: Fly & Die

For Time:

50 Calorie Bike or 500m Row or 400m Run

Week 2: CrossFit Community Cup Event 1

20 Minute AMRAP:
15 Box Jump Overs @ 24/20
10 Dumbbell Snatches @ 50/35
5 Strict HSPU

*all workout options for Rookies, Novice, and Intermediate can be found here

Week 3: Deadhang

For Time:

Max Deadhang Pull-up Hold

*option to use bands, number of bands determined by being able to complete 1 pull-up + 5s hold over the bar

Week 4: CrossFit Community Cup Event 2

2 mins work, 1 min rest, 2 rounds:
15 Toes-to-bar
15 Overhead Squats @ 115/75
Max Calorie Row

2 mins work, 1 min rest, 3 mins work:
15 Calorie Row
15 Overhead Squats @ 115/75
Max Bar Muscle-ups

*all workout options for Rookies, Novice, and Intermediate can be found here

Week 5: Burn, Baby, Burn

For Time:

1 Mile Run or 2000m Row

Week 6: CrossFit Community Cup Event 3

In 20 mins, establish:

1-rep-max Front Squat

1-rep-max Hang Power Clean

*all workout options for Rookies, Novice, and Intermediate can be found here

Week 7: Back-at-ya

In 2 Minutes:
Max Rep Deadlifts @ 225/155

*can use lighter weights: 185/135, 135/95, or 95/65, weight will be based on 50% or less of estimated 1RM