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Wednesday 5/25/2016

Announcements:

  • Congratulations to Francisco and Gladys for making Athlete Of The Month for April!!
  • Memorial Weekend Schedule – May 28 through May 30.
    Saturday, May 28 at 9AM (Annual Memorial Day WOD).
    Sunday, May 29 Open box 10am-12pm.
    Monday, May 30 Box closed.
  • 3rd Annual Tribe Resistance Throwdown – The Dynamite Duo, June 4, 2016
    CrossFit Tribe and CrossFit Resistance along with CrossFit Nui has invited us to participate in their partner competition. It will be held at CrossFit Tribe in Los Alamitos. Click here for additional information/registration.
  • Spring Fling Competition is back, June 18, 2016
    It is CrossFit Vibe’s 3rd Annual Co-ed Partner competition with 3 workouts. There is a Fun Fitness and an RX division. They will have a 1st, 2nd & 3rd place winner in each division with some great prizes. For more information and registration, click here.

Skill:
Rope Climb

Strength:
Bench Press – 65% 3×8
Deadlift – 65% 3×8

WOD: AMRAP in 15 minutes

12x KB Snatches – 6 each side (m:55#/35#)
34x Double-unders
12x Toes to bar
2x Rope climbs

Permanent link to this article: http://crossfitlive.com/2016/05/24/wednesday-5252016/

Tuesday 5/24/2016

Announcements:

  • 3rd Annual Tribe Resistance Throwdown – The Dynamite Duo, June 4, 2016
    CrossFit Tribe and CrossFit Resistance along with CrossFit Nui has invited us to participate in their partner competition. It will be held at CrossFit Tribe in Los Alamitos. Click here for additional information/registration.
  • Spring Fling Competition is back, June 18, 2016
    It is CrossFit Vibe’s 3rd Annual Co-ed Partner competition with 3 workouts. There is a Fun Fitness and an RX division. They will have a 1st, 2nd & 3rd place winner in each division with some great prizes. For more information and registration, click here.

Strength:
Strict Press – 65% 3×8
Back squat – 65% 3×8

WOD: For time

9x Clean & Jerks (m:135#/f:95#)
600m Run
15x Clean & Jerks
400m Run
21x Clean & Jerks
200m Run

Permanent link to this article: http://crossfitlive.com/2016/05/23/tuesday-5242016/

Monday 5/23/2016

Announcements:

  • 3rd Annual Tribe Resistance Throwdown – The Dynamite Duo, June 4, 2016
    CrossFit Tribe and CrossFit Resistance along with CrossFit Nui has invited us to participate in their partner competition. It will be held at CrossFit Tribe in Los Alamitos. Click here for additional information/registration.
  • Spring Fling Competition is back, June 18, 2016
    It is CrossFit Vibe’s 3rd Annual Co-ed Partner competition with 3 workouts. There is a Fun Fitness and an RX division. They will have a 1st, 2nd & 3rd place winner in each division with some great prizes. For more information and registration, click here.

Skill: Pull-Ups or Muscle-ups

Strength:
2 Snatch Balance + 1 OHS @ 80% 3sets
Snatch – 75% 2×3, 80% x 2, 85% x 2, 90% x 1

WOD: AMRAP in 12 minutes

3x Burpee Ring Muscle-ups
12x Alternating Pistols
or
5x Burpee CTB Pull-ups
12x Alternating Pistols
or
7x Burpee Pull-ups
12x Alternating Pistols

Permanent link to this article: http://crossfitlive.com/2016/05/22/monday-5232016/

Sunday 5/22/2016

Announcements:

  • Congratulations to Gerry and Norm for placing 2nd place in yesterdays Old School Competition! Great job guys!
  • Box will be closed this Sunday, May 22 for our 1st Annual Family & Friends Softball Jam Outing!!
  • 1st Annual Family & Friends Softball Jam – Sunday, May 22 at 10am.
    It looks like its gonna be a lot of fun for this Sunday!! We have a lot of people going so don’t forget to put what your bringing on the whiteboard. We will be playing at Cerritos Regional Park on Field #4. There are BBQ grills, restrooms, patio with tables and even dugouts!!
  • 3rd Annual Tribe Resistance Throwdown – The Dynamite Duo, June 4, 2016
    CrossFit Tribe and CrossFit Resistance along with CrossFit Nui has invited us to participate in their partner competition. It will be held at CrossFit Tribe in Los Alamitos. Click here for additional information/registration.
  • Spring Fling Competition is back, June 18, 2016
    It is CrossFit Vibe’s 3rd Annual Co-ed Partner competition with 3 workouts. There is a Fun Fitness and an RX division. They will have a 1st, 2nd & 3rd place winner in each division with some great prizes. For more information and registration, click here.

Box closed today for our 1st Annual Family & Friends Softball Jam Outing!

Cerritos Regional Park
Field #4

Permanent link to this article: http://crossfitlive.com/2016/05/21/sunday-5222016/

Saturday 5/21/2016

Announcements:

  • Box will be closed this Saturday, May 21 for the Old School Competition and Sunday, May 22 for our 1st Annual Family & Friends Softball Jam!!
  • Old School (Masters) Partner Competition, May 21, 2016
    Come out and support Gerry and Norm this Saturday as they will be competing in this partner competition in the Masters 45+ Advanced division!! It will be held at Code 3 Athletics in the city of Gardena. The Masters 45+ division will begin at 9AM and end at 1PM. Hope to see you guys there!

    Weather forecast shows an overcast of 66 degrees so bring some warm clothes just in case.

    Code 3 Athletics
    15725 S. Vermont Ave.
    Gardena, CA 90247

  • 1st Annual Family & Friends Softball Jam – Sunday, May 22 at 10am.
    It looks like its gonna be a lot of fun for this Sunday!! We have a lot of people going so don’t forget to put what your bringing on the whiteboard. We will be playing at Cerritos Regional Park on Field #4. There are BBQ grills, restrooms, patio with tables and even dugouts!!
  • 3rd Annual Tribe Resistance Throwdown – The Dynamite Duo, June 4, 2016
    CrossFit Tribe and CrossFit Resistance along with CrossFit Nui has invited us to participate in their partner competition. It will be held at CrossFit Tribe in Los Alamitos. Click here for additional information/registration.
  • Spring Fling Competition is back, June 18, 2016
    It is CrossFit Vibe’s 3rd Annual Co-ed Partner competition with 3 workouts. There is a Fun Fitness and an RX division. They will have a 1st, 2nd & 3rd place winner in each division with some great prizes. For more information and registration, click here.

Box closed today for the Old School Masters Competition. Come out and support Gerry and Norm as they will be competing in this partner competition in the Masters 45+ Advanced division!! It will be held at Code 3 Athletics in the city of Gardena. The Masters 45+ division will begin at 9AM and end at 1PM.

Weather forecast shows an overcast of 66 degrees so bring some warm clothes just in case.

Code 3 Athletics
15725 S. Vermont Ave.
Gardena, CA 90247

Permanent link to this article: http://crossfitlive.com/2016/05/20/saturday-5212016/

Friday 5/20/2016

Announcements:

  • Box will be closed this Saturday, May 21 for the Old School Competition and Sunday, May 22 for our 1st Annual Family & Friends Softball Jam!!
  • Old School (Masters) Partner Competition, May 21, 2016
    Come out and support Gerry and Norm this Saturday as they will be competing in this partner competition in the Masters 45+ Advanced division!! It will be held at Code 3 Athletics in the city of Gardena. The Masters 45+ division will begin at 9AM and end at 1PM. Hope to see you guys there!

    Weather forecast shows an overcast of 66 degrees so bring some warm clothes just in case.

    Code 3 Athletics
    15725 S. Vermont Ave.
    Gardena, CA 90247

  • 1st Annual Family & Friends Softball Jam – Sunday, May 22 at 10am.
    It looks like its gonna be a lot of fun for this Sunday!! We have a lot of people going so don’t forget to put what your bringing on the whiteboard. We will be playing at Cerritos Regional Park on Field #4. There are BBQ grills, restrooms, patio with tables and even dugouts!!
  • 3rd Annual Tribe Resistance Throwdown – The Dynamite Duo, June 4, 2016
    CrossFit Tribe and CrossFit Resistance along with CrossFit Nui has invited us to participate in their partner competition. It will be held at CrossFit Tribe in Los Alamitos. Click here for additional information/registration.
  • Spring Fling Competition is back, June 18, 2016
    It is CrossFit Vibe’s 3rd Annual Co-ed Partner competition with 3 workouts. There is a Fun Fitness and an RX division. They will have a 1st, 2nd & 3rd place winner in each division with some great prizes. For more information and registration, click here.

Skill: Handstand push-up/Walk
Strength:
Strict press – 3×10 @60%
Back squat – 3×10 @60%

WOD: AMRAP in 12 minutes

5x Strict HSPU
20x KB Swings (m:55#/f:35#)
5x Strict Toes to bar
20x Goblet squats

Permanent link to this article: http://crossfitlive.com/2016/05/19/friday-5202016/

Thursday 5/19/2016

Announcements:

  • Box will be closed this Saturday, May 21 for the Old School Competition and Sunday, May 22 for our 1st Annual Family & Friends Softball Jam!!
  • Old School (Masters) Partner Competition, May 21, 2016
    Come out and support Gerry and Norm this Saturday as they will be competing in this partner competition in the Masters 45+ Advanced division!! It will be held at Code 3 Athletics in the city of Gardena. The Masters 45+ division will begin at 9AM and end at 1PM. Hope to see you guys there!

    Weather forecast shows an overcast of 66 degrees so bring some warm clothes just in case.

    Code 3 Athletics
    15725 S. Vermont Ave.
    Gardena, CA 90247

  • 1st Annual Family & Friends Softball Jam – Sunday, May 22 at 10am.
    It looks like its gonna be a lot of fun for this Sunday!! We have a lot of people going so don’t forget to put what your bringing on the whiteboard. We will be playing at Cerritos Regional Park on Field #4. There are BBQ grills, restrooms, patio with tables and even dugouts!!
  • 3rd Annual Tribe Resistance Throwdown – The Dynamite Duo, June 4, 2016
    CrossFit Tribe and CrossFit Resistance along with CrossFit Nui has invited us to participate in their partner competition. It will be held at CrossFit Tribe in Los Alamitos. Click here for additional information/registration.
  • Spring Fling Competition is back, June 18, 2016
    It is CrossFit Vibe’s 3rd Annual Co-ed Partner competition with 3 workouts. There is a Fun Fitness and an RX division. They will have a 1st, 2nd & 3rd place winner in each division with some great prizes. For more information and registration, click here.

Active Recovery/Rest Day!

Make up a missed WOD or practice technique/skill and/or goals (4pm to 6pm).

Permanent link to this article: http://crossfitlive.com/2016/05/18/thursday-5192016/

Wednesday 5/17/2016

Announcements:

  • Box will be closed this Saturday, May 21 for the Old School Competition and Sunday, May 22 for our 1st Annual Family & Friends Softball Jam!!
  • Old School (Masters) Partner Competition, May 21, 2016
    Come out and support Gerry and Norm this Saturday as they will be competing in this partner competition in the Masters 45+ Advanced division!! It will be held at Code 3 Athletics in the city of Gardena. The Masters 45+ division will begin at 9AM and end at 1PM. Hope to see you guys there!

    Weather forecast shows an overcast of 66 degrees so bring some warm clothes just in case.

    Code 3 Athletics
    15725 S. Vermont Ave.
    Gardena, CA 90247

  • 1st Annual Family & Friends Softball Jam – Sunday, May 22 at 10am.
    It looks like its gonna be a lot of fun for this Sunday!! We have a lot of people going so don’t forget to put what your bringing on the whiteboard. We will be playing at Cerritos Regional Park on Field #4. There are BBQ grills, restrooms, patio with tables and even dugouts!!
  • 3rd Annual Tribe Resistance Throwdown – The Dynamite Duo, June 4, 2016
    CrossFit Tribe and CrossFit Resistance along with CrossFit Nui has invited us to participate in their partner competition. It will be held at CrossFit Tribe in Los Alamitos. Click here for additional information/registration.
  • Spring Fling Competition is back, June 18, 2016
    It is CrossFit Vibe’s 3rd Annual Co-ed Partner competition with 3 workouts. There is a Fun Fitness and an RX division. They will have a 1st, 2nd & 3rd place winner in each division with some great prizes. For more information and registration, click here.

Strength:
Snatch Pull 4×3 @85%
Snatch – 2×2 @75%, 2×2 @85%

WOD: For time

Buy-in with a 40 Calorie row

Then 3 rounds of:
10x Bar-facing burpees
12x Power snatches (m:95#/f:65#)
10x CTB Pull-ups
12x Shoulder to OH
10x Box jump over (m:24″/f:20″)

Cash-out with 100 Double-unders

Permanent link to this article: http://crossfitlive.com/2016/05/17/wednesday-5172016/

Tuesday 5/17/2016

Announcements:

  • Box will be closed for the Old School Competition this Saturday, May 21
  • 2016 Goals Challenge!
    CFL would like to congratulate all the participants on their accomplishments. Out of all 34 competitors, with a combination of 1RM’s, Benchmark WODs, 1st attempt Muscle/Bar-ups, rope climbs & legless, HSPU, etc., 407 goals have been successfully accomplished!! Give yourselves a big pat on the back! Sacrificing your rest days/Sundays to practice your technique have definitely paid off! Well done all.

    Congratulations to the winners of the 2016 Goals Challenge.

    Male Newbie Division:
    Bill
    26 Goals with 7,100 pts

    Female Newbie Division:
    Maribel
    23 goals with 8,300 pts

    Male Seasoned Division:
    Francisco
    23 goals with 6,500 pts

    Female Seasoned Division:
    Tritia
    28 goals with 10,100 pts

  • Old School (Masters) Partner Competition, May 21, 2016
    Come out and support Gerry and Norm this Saturday as they will be competing in this partner competition in the Masters 45+ Advanced division!! It will be held at Code 3 Athletics in the city of Gardena. The Masters 45+ division will begin at 9AM and end at 1PM. Hope to see you guys there!!

    Code 3 Athletics
    15725 S. Vermont Ave.
    Gardena, CA 90247

  • 3rd Annual Tribe Resistance Throwdown – The Dynamite Duo, June 4, 2016
    CrossFit Tribe and CrossFit Resistance along with CrossFit Nui has invited us to participate in their partner competition. It will be held at CrossFit Tribe in Los Alamitos. Click here for additional information/registration.
  • Spring Fling Competition is back, June 18, 2016
    It is CrossFit Vibe’s 3rd Annual Co-ed Partner competition with 3 workouts. There is a Fun Fitness and an RX division. They will have a 1st, 2nd & 3rd place winner in each division with some great prizes. For more information and registration, click here.

Skill: Bar/Ring Muscle-up
Strength:
Bench – 3×10 @60%
Deadlift – 3×10 @60%

WOD: 6 Rounds of

400m Sprints at the top of every 3 minutes.

Log time every round to get an average.

Permanent link to this article: http://crossfitlive.com/2016/05/16/tuesday-5172016/

Monday 5/16/2016

Announcements:

  • 2016 Goals Challenge has officially ended!
    CFL would like to congratulate all the participants on their accomplishments. Out of all 34 competitors, with a combination of 1RM’s, Benchmark WODs, 1st attempt Muscle/Bar-ups, rope climbs & legless, HSPU, etc., 407 goals have been successfully accomplished!! Give yourselves a big pat on the back! Sacrificing your rest days/Sundays to practice your technique have definitely paid off! Well done all.

    Results of the competition will be calculated this weekend and winners will be announced on Monday at 5pm.

  • Old School (Masters) Partner Competition, May 21, 2016
    Come out and support Gerry and Norm this Saturday as they will be competing in this partner competition in the Masters 45+ Advanced division!! It will be held at Code 3 Athletics in the city of Gardena. The Masters 45+ division will begin at 9AM and end at 1PM. Hope to see you guys there!!

    Code 3 Athletics
    15725 S. Vermont Ave.
    Gardena, CA 90247

  • 3rd Annual Tribe Resistance Throwdown – The Dynamite Duo, June 4, 2016
    CrossFit Tribe and CrossFit Resistance along with CrossFit Nui has invited us to participate in their partner competition. It will be held at CrossFit Tribe in Los Alamitos. Click here for additional information/registration.
  • Spring Fling Competition is back, June 18, 2016
    It is CrossFit Vibe’s 3rd Annual Co-ed Partner competition with 3 workouts. There is a Fun Fitness and an RX division. They will have a 1st, 2nd & 3rd place winner in each division with some great prizes. For more information and registration, click here.

Strength:
Front squat – 65% 3×10
Power Clean & Jerk – 75% x 3+1 x 2, 80% x 2+1 x 2

WOD: As many Bear Complexes in 9 minutes

Bear Complex (m:135#/f:95#)
1- Power Clean
1- Front Squat
1- Push Press
1- Back Squat
1- Push Press from behind neck

Entire round is void if Barbell is dropped during the bear complex.

Permanent link to this article: http://crossfitlive.com/2016/05/15/monday-5162016/

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