Join the CFCL Summer League!

Stay motivated, fit, and connected this summer. Starting July 10, join our epic 8-week team competition. It is fun, scalable for Rookies to Pros, and built for every CFCL member!

👉 How to Register: Open the Fliip App > Go to Membership Tab > Add "SUMMER League".

Details

  • Cost: $25 (Current CFCL members only).

  • The Format: 1 workout released every Friday for 8 weeks.

  • Flexibility: Do it Friday (programmed right into the WOD) or early. Submit scores by Sunday night. Unlimited attempts allowed.

  • The Teams: Head Coach Jason will draft balanced teams for fair competition.

  • The Prize: Earn points for your team to win the Summer League Cup and prizes!

  • Wind-Up Party: Community event for family and friends at the end of the 8 weeks (Date TBD).

Questions? Email admin@crossfitcl.com.

Weekly Workouts

Week 1: Fly & Die V2

Option 2:
Run 400m For Time
Rest 5 Min
Run 400m For Time

Score: total time to completion, not including rest

Option 1:
500m Row For Time
Rest 5 Min
500m Row For Time

Score: total time to completion, not including rest

Week 2: The Claw

Max Distance Double Dumbbell Farmer Carry @ 50/35lbs

70’ Distance = 1 Rep (gym length)
35’ Distance = .5 Rep

Score: total reps before setting dumbbells down or resting on body

Week 3: Reboot

Round 1: Max Calories on Rower with 10 burpees at the top of every 2 minutes
Rest 2 Minutes
Round 2: Max Calories on Ski Erg with 10 burpees at the top of every 2 minutes

Score: total calories

Week 4: 2025 Community Cup Event 3 (Repeat)


In 20 Mins, establish:

1RM Front Squat
1RM Hang Power Clean

Score: two scored events, one for each max weight

Week 5: 2026 Community Cup Event 1

“2007 Hopper”

For time:
1,000-meter row

Then,

5 rounds of:
25 pull-ups
7 shoulder-to-overheads @ 135/85

Score: time to completion

Scaling Options: Visit the Games Website and find YOUR level from the Open or speak with a coach for guidance

Week 6: 2026 Community Cup Event 2

CrossFit Total

1-rep-max back squat

1-rep-max press

1-rep-max deadlift

Scoring: each movement will be scored separately so up to 300 points up for grabs!

Week 7: 2026 Community Cup Event 3

“CrossFit Milpitas”

For total reps, complete 3 rounds of as many reps as possible in 4 minutes of:

10 shuttle runs (50 feet)
21 toes-to-bars

In the time remaining, complete the following:

Round 1: As many snatches as possible

Round 2: As many overhead squats as possible

Round 3: As many squat snatches as possible

Time cap: 16 minutes

Rest 2 minutes between rounds.

One shuttle run is 25 feet down and 25 feet back.

Barbell Weight: 135/95

Scoring: total reps

Scaling Options: Visit the Games Website and find YOUR level from the Open or speak with a coach for guidance

Week 8: 2026 Community Cup Event 4

Iron House CrossFit

2 rounds for time of:

150 double-unders

100 air squats

50 alternating dumbbell snatches @ 50/35

Time cap: 20 minutes

Scoring: time to completion or reps completed at time cap

Scaling Options: Visit the Games Website and find YOUR level from the Open or speak with a coach for guidance