About CFL

At CrossFit Leverage we are more than a group of strangers looking to get fit. We are a community and just like our logo we are made up of individual pieces that come together to form a support system designed to help you achieve your fitness goals. By providing a gym that allows athletes of all abilities and skill levels to work out in a fun, safe and open atmosphere, we celebrate the small victories as well as the big ones, and celebrate every workout we finish

Here, fitness is part of an everyday healthy lifestyle. This is not just a stop off before or after work. A training session at CrossFit Leverage is a planned event. People who train here enjoy challenging themselves and being challenged by others. Most of all, they love training with people who have the same mindset; believing that as a group we are stronger than your excuses.

We are always working to build an unparalleled CrossFit community within our own walls, while staying engaged in the CrossFit community at large. We aspire to hold fund-raisers for good causes, have fun workouts for holidays, and to celebrate when we have finished said workouts. We will strive to make this gym a place where people want to go and want to bring their friends, families and co-workers.

WOD

  • Workout

  • Friday 4/28/2017
    Overhead Squat (7 x 3)
    Metcon (Time)
    For Time:
    800 Meter Run
    30 Shoulder 2 Overhead (95/65)
    30 Sit-ups
    400 Meter Run
    15 Shoulder 2 Overhead
    15 Sit-ups
    Photo Credit: Brittany Page Photography
  • Workout

  • Thursday 4/27/2017
    Deadlift (5 x 6 @ 75%)
    L-Sit (5 x 30 seconds)
    Hanging from Pull-up bar
    Metcon (AMRAP - Rounds and Reps)
    5 min AMRAP:
    10 KB Swings (55/35)
    5 Strict Pull-ups
    rest 2 minutes
    5 min AMRAP:
    10 Push-ups
    10 Overhead Lunges (45/25)
    Photo Credit: Brittany Page Photography,Photo Credit: Brittany Page Photography
  • Workout

  • Wednesday 4/26/2017
    Filthy Fifty (Time)
    For Time:
    50 Box jumps, 24"
    50 Jumping pull-ups
    50 Kettlebell swings, 1 pood
    50 steps Walking Lunge
    50 Knees to elbows
    50 Push press, 45#
    50 Back extensions
    50 Wall ball shots, 20#
    50 Burpees
    50 Double unders
    30 minute Time Cap
    Photo Credit: Brittany Page Photography
  • Workout

  • Tuesday 4/25/2017
    Snatch (15 minutes to build to a heavy 1 rep)
    Metcon (Time)
    3 Rounds:
    15 Power Snatches (75/55)
    15 Pull-ups
    Photo Credit: Brittany Page Photography,Photo Credit: Brittany Page Photography
  • Workout

  • Monday 4/24/2017
    Front Squat (5 x 6 reps @ 30X1)
    Metcon (AMRAP - Rounds and Reps)
    10 Minute AMRAP:
    15 KB Swings
    10 Burpees
    *Pick a KB weight that will challenge you.
    Photo Credit: Brittany Page Photography
  • Workout

  • Saturday 4/22/2017
    Metcon (AMRAP - Rounds and Reps)
    Partner "Running Cindy"
    In teams of 2:
    20 Minute AMRAP:
    5 Pull-ups
    10 Push-ups
    15 Air Squats
    * One partner must run 400m while one completes as many rounds of Cindy as possible.
    ** Score is Total Rounds and Reps of Cindy completed.
  • Workout

  • Friday 4/21/2017
    Deadlift (5 x 5 @ 80%)
    Double-Unders (5 x 50)
    Metcon (Time)
    4 Rounds:
    200 Meter Run
    9 Deadlift (135/95)
    6 Handstand Push-ups
  • Workout

  • Thursday 4/20/2017
    Push Press + Push Jerk + Split Jerk (6 x 1)
    Metcon (AMRAP - Rounds and Reps)
    14 Minute AMRAP:
    10 Shoulder 2 Overhead (95/65)
    15 Sumo Deadlift Highpull (95/65)
    30 Double Unders
    Photo Credit: Brittany Page Photography
  • Workout

  • Wednesday 4/19/2017
    Power Clean + Hang Power Clean (Every 90 seconds x 8 sets)
    Metcon (Time)
    4 Rounds:
    3 Hang Power Cleans (155/105) (RX+ 205/145)
    6 C2B Pull-ups (RX+ Muscle-ups)
    Photo Credit: Brittany Page Photography
  • Workout

  • Tuesday 4/18/2017
    Bench Press (4 x 6)
    Weighted Pull-ups (4 x 3)
    Metcon (Time)
    21-15-9
    Box Jumps (30/24)
    Pull-ups
    Photo Credit: Brittany Page Photography
  • Workout

  • Monday 4/17/2017
    Front Squat (5 x 5 @ 30X1)
    Metcon (Time)
    3 rounds:
    400 Meter Run
    10 Front Squats (155/105)
  • Workout

  • Saturday 4/15/2017
    Metcon (Time)
    In teams of 4, complete the following for time:

    1 Rope Climb Each
    50 Team Sit-ups with arms interlaced
    2 Rope Climbs Each
    100 Front squats (115/75)
    3 Rope Climbs Each
    150 Synchronized push-ups
    4 Rope Climbs each
    800 Meter Run, team must all start and finish together.
    *Front Squats and Push-up. 2 teammates will work together while the other 2 rest.
    Photo Credit: Brittany Page Photography
  • Workout

  • Friday 4/14/2017
    Pendlay Row (4 x 8 )
    Archer Push-ups (4 x 10)
    Scale with Ring Push-ups
    Metcon (Time)
    800 Meter Run
    30 Toes 2 Bar
    30 Deadlift (135/95)
    600 Meter Run
    20 Toes 2 Bar
    20 Deadlift (135/95)
    400 Meter Run
    10 Toes 2 Bar
    10 Deadlift (135/95)
  • Workout

  • Thursday 4/13/2017
    Metcon (Time)
    30 C2B Pull-ups
    5 Wall Walks
    30 Box Jump Overs (24/20)
    5 Wall Walks
    30 Wall Balls (20/14)(12'/10')
    5 Wall Walks
    30 KB Swings (70/55)
    5 Wall Walks
    30 Double Unders
  • Workout

  • Wednesday 4/12/2017
    Halting Clean Deadlift + Clean Pull + Hang Power Clean + Hang Squat Clean (1 Rep every 2 minutes x 6 sets)
    Metcon (AMRAP - Reps)
    4 Minute AMRAP:
    4 Power Clean (205/155)
    12 Double Unders

    Rest 2 Minutes

    4 Minute AMRAP:
    8 Deadlift (205/155)
    8 Bar Facing Burpees
  • Workout

  • Tuesday 4/11/2017
    Split Jerk Footwork Drills 2 x 10
    Split Jerk (1 Rep Every 2 Minutes x 5 Sets)
    Sets should be between 70-90%
    Metcon (AMRAP - Rounds and Reps)
    8 Minute AMRAP:
    10 Shoulder 2 Overhead (135/95)
    50 Double Unders
    photo cred: Brittany Page Photography
  • Workout

  • Monday 4/10/2017
    Back Squat (5,4,3,2,1,1,1,2)
    5 reps @ 40%
    4 reps @ 50 %
    3 reps @ 60-65%
    2 reps @ 75%
    1 rep @ 85%
    Complete these sets as quickly as possible. Rest only long enough to change your weights.
    1 rep @ 90%
    1 rep @ 95%
    2 rep @ 90%
    Rest 2 minutes between these sets
    Metcon (Time)
    20 OH Barbell Lunges (75/55)
    15 Sit-ups
    10 Push ups
    20 Front Rack Barbell Lunges
    15 Sit-ups
    10 Push ups
    20 Back Rack Barbell Lunges
    15 Sit-ups
    10 Push ups
    photo cred: Brittany Page Photography
  • Workout

  • Saturday 4/8/2017
    Metcon (AMRAP - Reps)
    In Teams of 4, complete the following for total reps, in a conga line:
    3 Rounds:
    60 sec. Wall Balls (20/14 lbs)
    60 sec. Push Press (75/55 lbs)
    60 sec. KBl Swings (55/35 lbs)
    60 sec. Row for Calories
    Rest 60 seconds
    Metcon (Time)
    Cash Out:
    Take a 75lb Barbell for a 1200 meter Run.
    Your Team must run together with all members in contact with the barbell at all times.
    Photo Credit: Brittany Page Photography
  • Workout

  • Friday 4/7/2017
    Clean (5 min EMOM x 2 reps)
    10 minutes to build to 80% of your 1RM, then use that weight for EMOM
    Metcon (AMRAP - Rounds and Reps)
    16 Minute AMRAP:
    400 Meter Run
    20 Deadlift (225/155)
    10 Handstand Push-ups
    20 Toes 2 Bar
  • Workout

  • Thursday 4/6/2017
    Bench Press (5 x 5 @ 20X1)
    Banded Good Mornings
    Pick a band strength to challenge you.
    5 x 20 @ 30X1
    Metcon (AMRAP - Reps)
    3 Minute AMRAP:
    Push Ups
    * Rest 2 Minutes
    3 Minute AMRAP:
    Wall Ball Sit Ups
    * Rest 2 Minutes
    3 Minute AMRAP:
    Burpee Box Jump Overs
  • Workout

  • Wednesday 4/5/2017
    Hi-Hang + Snatch + OH Squat (8 x 1)
    High Hang Snatch + Snatch + Overhead Squat
    Metcon (AMRAP - Rounds)
    12 Minute EMOM:
    Even: 5 Unbroken Snatches
    Odd: 10 Box Jump Overs
    Photo Credit: Brittany Page Photography
  • Workout

  • Tuesday 4/4/2017
    Push Press (5 x 3)
    Metcon (AMRAP - Rounds and Reps)
    9 Minute AMRAP:
    9 Burpee Box Jump-Overs (24″/20″)
    9 Push Press (135/95)
    9 Ring Dips
    Photo Credit: Brittany Page Photography
  • Workout

  • Monday 4/3/2017
    Back Squat (5,4,3,2,1,1,2,2)
    5 reps @ 40%
    4 reps @ 50 %
    3 reps @ 60-65%
    2 reps @ 75%
    1 rep @ 85%
    *Complete these sets as quickly as possible. Rest only long enough to change your weights.

    1 rep @ 90%
    2 rep @ 85%
    2 rep @ 85%
    *Rest 2 minutes between these sets
    Metcon (Time)
    Row 1000 Meters/ Run 800 Meters
    75 Double Unders
    50 Wall Balls (20/14)
    Photo Credit: Brittany Page Photography
  • Workout

  • Saturday 4/1/2017
    Metcon (Time)
    In teams of 3, complete the following. All members can work at the same time, Complete in any order:
    5000 Meter Row (team)
    80 Wall Balls (20/14)
    70 Burpees
    60 Hang Power Cleans (115/85)
    50 Pull-ups
    photo credit: Brittany Page Photography
  • Workout

  • Friday 3/31/2017
    Weightlifting
    Hang Snatch + Overhead Squat (Every 90 seconds for 12 minutes (8 sets))
    Metcon
    Isabel (Time)
    For Time: 30 Snatches, 135# / 95#
    Photo Credit: Brittany Page Photography
  • Workout

  • Thursday 3/30/2017
    Shoulder Press (4 x 5)
    L-Sit (4 x 30 seconds)
    Metcon (AMRAP - Reps)
    4 min AMRAP:
    15 Situps
    15 Pushups
    rest 1 minute
    4 min AMRAP:
    10 Toes 2 Bar
    10 Ring Dips
    rest 1 minute
    4 min AMRAP:
    Burpee Pull-ups
    -or-
    Burpee Bar Muscle ups (RX+)
    Photo Credit: Brittany Page Photography
  • Workout

  • Wednesday 3/29/2017
    Turkish Get Up (10 minutes to build to a heavy 1 rep)
    Metcon (Time)
    50 Back Squats (95/65)
    40 Pull Ups
    30 Front Squats (95/65)
    20 Handstand Push-ups
    10 Overhead Squat (95/65)
    Scale handstand push-ups with seated KB/DB Press.
    *Must use same bar for all movements
  • Workout

  • Tuesday 3/28/2017
    Power Clean + Push Jerk (Every 90 sec. x 12 min. (8 sets))
    Complete (2) Power Cleans then (1) Push Jerk every 90 seconds
    Metcon (Time)
    3 Rounds::
    15 Power Cleans (135/95)
    15 Ring Dips
    30 Double Unders
    Photo Credit: Brittany Page Photography
  • Workout

  • Monday 3/27/2017
    Back Squat (5,4,3,2,1,1,1,1)
    5 reps @ 40%
    4 reps @ 50 %
    3 reps @ 60-65%
    2 reps @ 75%
    1 rep @ 85%
    Complete these sets as quickly as possible. Rest only long enough to change your weights.
    1 rep @ 90%
    1 rep @ 95%
    1 rep @ 95%
    Rest 2 minutes between these sets
    Metcon (Time)
    3 Rounds:
    30 OH Walking Lunges (45/25)
    15 Pull-ups
    400 Meter Run
  • Workout

  • Saturday 03/25/2017
    Metcon (AMRAP - Reps)
    25 Minute AMRAP:
    20 Pull-ups
    30 Push-ups
    40 Sit-ups
    50 Air Squats
    *One partner completes as much work as possible while Other partner Rows 500 Meters.
  • Workout

  • Friday 3/24/2017
    A: CrossFit Games Open 17.5 (Time)
    10 rounds for time of:
    9 thrusters 95# / 65#
    35 double-unders

    *40 minute time cap
    B: CrossFit Games Open 17.5 Scaled (Time)
    10 rounds for time of:
    9 thrusters 65# / 45#
    35 single-unders

    *40 minute time cap
    Photo credit: Brittany Page Photography
  • Workout

  • Thursday 3/23/2017
    A.: Metcon (No Measure)
    Muscle-up Progressions/Drills:
    - False grip ring rows
    - Tempo Negatives
    - Low ring transitions
    - False Grip Strict pull ups
    B.: Metcon (Time)
    5 Rounds:
    28 Air Squats
    7 KB Snatch (Left arm)
    7 KB Snatch (Right arm)
    7 Strict Ring Dips
    *12 minute time cap
  • Workout

  • Wednesday 3/22/2017
    Bench Press (5 x 3 )
    *building up in weight each set
    B: Metcon (AMRAP - Rounds and Reps)
    12 Minute AMRAP:
    12 Box Jumps (24/20)
    9 Thrusters (95/65)
    6 Bar Facing Burpees
    photo credit: Brittany Page Photography
  • Workout

  • Tuesday 3/21/2017
    A: Metcon (Weight)
    Partner EMOM
    8 Minutes:
    Even: 8 Unbroken Power Cleans
    Odd: 15/12 Calorie Row
    B: Metcon (Time)
    For Time:
    30 Man Makers
    (https://youtu.be/iMNnvhg1JcM)
  • Workout

  • Monday 3/20/2017
    A.: Metcon (Weight)
    10 Minute EMOM:
    Even: 1 Back Squat (AHAP)
    Odd: 3 Max Distance Broad Jumps
    B: Annie (Time)
    50-40-30-20-10
    Double-unders
    Sit-ups
  • Workout

  • Saturday 3/18/2017
    Metcon (Time)
    Teams of 2:
    20 Clean & Jerks (135/95)
    40 Pull-ups
    20 Clean & Jerks
    60 Sit-ups
    20 Clean & Jerks
    80 Push-ups
    20 Clean & Jerks
    100 Air Squats
    20 Clean & Jerks
    ** 25 Minute Time Cap**
    Photo cred: Brittany Page Photography
  • Workout

  • Friday 3/17/2017
    CrossFit Games Open 16.4 and 17.4 (AMRAP - Reps)
    13-Minute AMRAP:
    55 Deadlifts, 225# / 155#
    55 Wall-Ball Shots, 20# / 14#
    55 Calorie Row
    55 Handstand Push-ups
    CrossFit Games Open 16.4 and 17.4 Scaled (AMRAP - Reps)
    13-Minute AMRAP:
    55 Deadlifts, 135# / 95#
    55 Wall-Ball Shots, 20# / 10#
    55 Calorie Row
    55 Hand-Release Push-ups
    photo cred: Brittany Page Photography
  • Workout

  • Thursday 3/16/2017
    Rowing Annie (Time)
    500 Meter Row
    50 Sit-ups
    400 Meter Row
    40 Sit-ups
    300 Meter Row
    30 Sit-ups
    200 Meter Row
    20 Sit-ups
    100 Meter Row
    10 Sit-ups
    Cool Down
    RomWod
    *Get your #SwoleAndFlexy on.
  • Workout

  • Wednesday 3/15/2017
    A: Metcon (AMRAP - Rounds and Reps)
    14 Minute AMRAP:
    7 Toes 2 Bar
    15 Hang Power Cleans (155/105)
    21 Deadlifts (155/105)
    B.: Clean (6 Minutes to establish a 1RM Squat Clean)
    6 Minutes begins at the 14:01 mark.
  • Workout

  • Tuesday 3/14/2016
    A: Metcon (Weight)
    8 Minute EMOM:
    5 Thrusters
    B: Metcon (AMRAP - Rounds and Reps)
    12 Minute AMRAP:
    40 Double Unders
    20 Wall Balls (20/14)
    10 Pull-ups
  • Workout

  • Monday 3/13/2017
    A: Metcon (Weight)
    10 Minute EMOM:
    Even: 2 Front Squats (AHAP)
    Odd: 5 Box Jumps
    B: Metcon (Time)
    20 Handstand Push-ups
    30 Front Squats (135/95)
    60 Kettlebell Swings (55/35)
    30 Back Squats (135/95)
    20 Handstand Push-ups