Announcements:

• NLI Battleground Series III – December 14, 2013
  Come out and support our athletes on Saturday, Dec. 14!! We have 7 confirmed to compete from CFL. Box will be closed on this day. 
• CFL Christmas Party:
  CFL Christmas Party will be on Saturday, December 21 after our 11am session. More details to follow.
  

Active Recovery/Rest Day! Make up a missed WOD or practice technique/skill and/or goals.

Announcements:

• NLI Battleground Series III – December 14, 2013
  Come out and support our athletes on Saturday, Dec. 14!! We have 7 confirmed to compete from CFL. Box will be closed on this day. 
• CFL Christmas Party:
  CFL Christmas Party will be on Saturday, December 21 after our 11am session. More details to follow.
  

Team WOD of 3: AMRAP of Thrusters & Burpees in 15 minutes

1 Round (rotation clock)
5x T2B
10x HR Push-ups
15x Alt. Pistols

Thrusters (m:75#/f:55#)
Burpees

Announcements:

• NLI Battleground Series III – December 14, 2013
  Come out and support our athletes on Saturday, Dec. 14!! We have 7 confirmed to compete from CFL. Box will be closed on this day. 
• CFL Christmas Party:
  CFL Christmas Party will be on Saturday, December 21 after our 11am session. More details to follow.
  

Skill: Practice Kipping Pull-ups, Bar-ups or Muscle-ups
Strength: Max Pull-ups, Bar-ups or Muscle-ups in 1 minute

WOD: For time

5x Hang Power Cleans (75% of 1RM)
50x Double Unders
10x Power Cleans
40x Double Unders
15x Cleans
30x Double Unders

Announcements:

• NLI Battleground Series III – December 14, 2013
  Come out and support our athletes on Saturday, Dec. 14!! We have 7 confirmed to compete from CFL. Box will be closed on this day.
• CFL Christmas Party:
  CFL Christmas Party will be on Saturday, December 21 after our 11am session. More details to follow.
  

Active Recovery/Rest Day! Make up a missed WOD or practice technique/skill and/or goals.

Announcements:

• NLI Battleground Series III – December 14, 2013
  Come out and support our athletes on Saturday, Dec. 14!! We have 7 confirmed to compete from CFL. Box will be closed on this day.
• CFL Christmas Party:
  CFL Christmas Party will be on Saturday, December 21 after our 11am session. More details to follow.
  

Skill: Practice Handstand Push-ups/Holds/Walks
Strength: Max Handstand Push-ups in 1 minute or Handstand walk distance

WOD: For time

100x Jumping Lunges
90x Back Extensions
80x Squats
70x Sit-Ups
60x Push-Ups
50x V-Ups
40x Pull-Ups
30m Bear Crawl
20sec. Wall-sit hold
10x Handstand Push-ups

Announcements:

• Congrats to our Goals Challenge Winners!:
  New Members: Natalie and John L.
  Seasoned Members: Nancy C. and Rodney
• NLI Battleground Series III – December 14, 2013
  Come out and support our athletes on Saturday, Dec. 14!! We have 7 confirmed to compete from CFL. Box will be closed on this day.
• CFL Christmas Party:
  CFL Christmas Party will be on Saturday, December 21 after our 11am session. More details to follow.
  

Strength: Max Height Box Jump

WOD: For time

Cash-In: 400m Run

10-9-8-7-6-5-4-3-2-1 reps of

Burpee Box Overs (m:24″/f:20″)
Kettlebell Swings (m:55#/f:35#)

Cash-Out: 400m Run

Announcements:

• The Goals Challenge:
  Goals Challenge winners will be announced on Monday at 6pm!!
• No 5:30pm Session on Monday, Dec. 2
  
• NLI Battleground Series III – December 14, 2013
  Come out and support our athletes on Saturday, Dec. 14!! We have 7 confirmed to compete from CFL. Box will be closed on this day.
• CFL Christmas Party:
  CFL Christmas Party will be on Saturday, December 21 after our 11am session. More details to follow.
  

Skill: Snatch Set-up, Hang Power Snatch + Snatch Balance 3×3 (60% of 1RM)
Strength: Find new 1RM Snatch (15 minutes)

WOD: “Amanda” (Compare to 9/30/2013)

9-7-5x for time of

Muscle-ups (mod. 2 Ring rows & Ring dips)
Snatches (m:135#/f:95#)

Announcements:

• The Goals Challenge:
  Goals Challenge winners will be announced on Monday at 6pm!!
• No 5:30pm Session on Monday, Dec. 2
  
• NLI Battleground Series III – December 14, 2013
  Come out and support our athletes on Saturday, Dec. 14!! We have 7 confirmed to compete from CFL.

Active Recovery/Rest Day! Make up a missed WOD or practice technique/skill and/or goals.

Announcements:

• The Goals Challenge:
  Goals Challenge winners will be announced on Monday at 6pm!!
• No 5:30pm Session on Monday, Dec. 2
  
• NLI Battleground Series III – December 14, 2013
  Come out and support our athletes on Saturday, Dec. 14!! We have 7 confirmed to compete from CFL.
• Great News!! CFL is now a reseller for Reebok CrossFit Gear
  Come check out what’s new for 2013 Fall/Winter & 2014 Spring/Summer!!

Team of 5 WOD: AMRAP in 15 minutes

50 yard Farmers carry (m:55#/f:35#) – Clock rotation
Ring dips
Goblet Squats
GHD/Sit-ups
Wall-balls (m:20#/f:15#)

Announcements:

• Thanksgiving Week Schedule:
  Monday 11/25: Remains the same
  Tuesday 11/26: Remains the same
  Wednesday 11/27: Remains the same, but no 7:30pm session.
  Thanksgiving 11/28: Closed
  Friday 11/29: 11am & 12noon sessions only
  Saturday 11/30: Remains the same, but no CrossFit Kids sessions
• NLI Battleground Series III – December 14, 2013
  Come out and support our athletes on Saturday, Dec. 14!! We have 7 confirmed to compete from CFL.
• Great News!! CFL is now a reseller for Reebok CrossFit Gear
  Come check out what’s new for 2013 Fall/Winter & 2014 Spring/Summer!!

WOD: TBA