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Thursday 11/23/2017

Announcements:

  • Change of schedule for Thanksgiving week Thursday, 11/23 – Sunday, 11/26
    Thanksgiving Day (11/23) – Closed
    Friday (11/24) – One session at 9am
    Saturday (11/25) – One session at 9am
    Sunday (11/26) – Closed
  • CFL Holiday Masquerade Ball Save the date, December 16 at 5pm
    Get ready to dress your Holiday best for our Annual Christmas Party on Saturday, December 16. This is a semi formal event. Mask required. Potluck, drinks, dancing and gift exchange. Stay tuned for more information.

Happy Thanksgiving!! Box is closed for Thanksgiving Day

Permanent link to this article: http://crossfitlive.com/2017/11/22/thursday-11232017/

Wednesday 11/22/2017

Announcements:

  • Change of schedule for Thanksgiving week Thursday, 11/23 – Sunday, 11/26
    Thanksgiving Day (11/23) – Closed
    Friday (11/24) – One session at 9am
    Saturday (11/25) – One session at 9am
    Sunday (11/26) – Closed
  • CFL Holiday Masquerade Ball Save the date, December 16 at 5pm
    Get ready to dress your Holiday best for our Annual Christmas Party on Saturday, December 16. This is a semi formal event. Mask required. Potluck, drinks, dancing and gift exchange. Stay tuned for more information.

Strength:
Jerk behind the neck – 3 x 5 @70%
Push Press – 5 x 4 @75%

WOD: 3 rounds time

400 meter run
200m run backward
50 Sit-ups or 30 GHD sit-ups
50 Double-unders

Permanent link to this article: http://crossfitlive.com/2017/11/22/wednesday-11222017/

Tuesday 11/21/2017

Announcements:

  • Change of schedule for Thanksgiving week Thursday, 11/23 – Sunday, 11/26
    Thanksgiving Day (11/23) – Closed
    Friday (11/24) – One session at 9am
    Saturday (11/25) – One session at 9am
    Sunday (11/26) – Closed
  • CFL Holiday Masquerade Ball Save the date, December 16 at 5pm
    Get ready to dress your Holiday best for our Annual Christmas Party on Saturday, December 16. This is a semi formal event. Mask required. Potluck, drinks, dancing and gift exchange. Stay tuned for more information.

Strength:
Backsquat – 3 x 10 @55%
Power clean 3 x 5 @65%

Skill:Bar/Ring muscle-ups

WOD: 5 rounds for time

3 Suicide sprints
12 Alternating Pistols
3 Muscle-ups (6 ring rows & dips)

Permanent link to this article: http://crossfitlive.com/2017/11/21/tuesday-11212017/

Monday 11/20/2017

Announcements:

  • Change of schedule for Thanksgiving week Thursday, 11/23 – Sunday, 11/26
    Thanksgiving Day (11/23) – Closed
    Friday (11/24) – One session at 9am
    Saturday (11/25) – One session at 9am
    Sunday (11/26) – Closed
  • CFL Holiday Masquerade Ball Save the date, December 16 at 5pm
    Get ready to dress your Holiday best for our Annual Christmas Party on Saturday, December 16. This is a semi formal event. Mask required. Potluck, drinks, dancing and gift exchange. Stay tuned for more information.

Strength:
Power Snatch – 3 x 5 @65%
Hang snatch (mid-thigh) – 3 x 5 @65%

WOD: AMRAP in 12 minutes

Snatch complex (m:95#/f:65#)
or
Snatch complex A (m:115#/f:75#)
or
Snatch complex B (m:135#/f:85#)

Snatch Deadlift
Power Snatch
Overhead Squat
Snatch Balance
Squat Snatch

**cant let go of the bar between movements. All five must be done as touch-and-go. Rest must be taken between each complex

Permanent link to this article: http://crossfitlive.com/2017/11/20/monday-11202017/

Sunday 11/19/2017

Announcements:

  • Change of schedule for Thanksgiving week Thursday, 11/23 – Sunday, 11/26
    Thanksgiving Day (11/23) – Closed
    Friday (11/24) – One session at 9am
    Saturday (11/25) – One session at 9am
    Sunday (11/26) – Closed
  • CFL Holiday Masquerade Ball Save the date, December 16 at 5pm
    Get ready to dress your Holiday best for our Annual Christmas Party on Saturday, December 16. This is a semi formal event. Mask required. Potluck, drinks, dancing and gift exchange. Stay tuned for more information.

Active Recovery/Rest Day! Make up a missed WOD or practice technique/skill and/or goals (10pm to 12pm)

Permanent link to this article: http://crossfitlive.com/2017/11/18/sunday-11192017/

Saturday 11/18/2017

Announcements:

  • Change of schedule for Thanksgiving week Thursday, 11/23 – Sunday, 11/26
    Thanksgiving Day (11/23) – Closed
    Friday (11/24) – One session at 9am
    Saturday (11/25) – One session at 9am
    Sunday (11/26) – Closed
  • CFL Holiday Masquerade Ball Save the date, December 16 at 5pm
    Get ready to dress your Holiday best for our Annual Christmas Party on Saturday, December 16. This is a semi formal event. Mask required. Potluck, drinks, dancing and gift exchange. Stay tuned for more information.

Partner WOD: AMRAP in 12 minutes

Partner A:
5 Shoulder to OH
50 Bike kicks
10 Barbell push-ups

Partner B:
Plank hold

Partners swap after every round and must rest at the same time.

Permanent link to this article: http://crossfitlive.com/2017/11/18/saturday-11182017/

Friday 11/17/2017

Announcements:

  • Change of schedule for Thanksgiving week Thursday, 11/23 – Sunday, 11/26
    Thanksgiving Day (11/23) – Closed
    Friday (11/24) – One session at 9am
    Saturday (11/25) – One session at 9am
    Sunday (11/26) – Closed
  • CFL Holiday Masquerade Ball Save the date, December 16 at 5pm
    Get ready to dress your Holiday best for our Annual Christmas Party on Saturday, December 16. This is a semi formal event. Mask required. Potluck, drinks, dancing and gift exchange. Stay tuned for more information.

Skill: Handstand push-up/walk

Strength:

Max Handstand push-up

Max Distance Handstand walks

WOD:3 rounds for time

15 Box jumps
20 Wall balls (20#/15#)
25 KBS (55#/35#)
400m run

Permanent link to this article: http://crossfitlive.com/2017/11/17/friday-11172017/

Thursday 11/16/2017

Announcements:

  • Change of schedule for Thanksgiving week Thursday, 11/23 – Sunday, 11/26
    Thanksgiving Day (11/23) – Closed
    Friday (11/24) – One session at 9am
    Saturday (11/25) – One session at 9am
    Sunday (11/26) – Closed
  • CFL Holiday Masquerade Ball Save the date, December 16 at 5pm
    Get ready to dress your Holiday best for our Annual Christmas Party on Saturday, December 16. This is a semi formal event. Mask required. Potluck, drinks, dancing and gift exchange. Stay tuned for more information.

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

Permanent link to this article: http://crossfitlive.com/2017/11/16/thursday-11162017/

Wednesday 11/15/2017

Announcements:

  • Change of schedule for Thanksgiving week Thursday, 11/23 – Sunday, 11/26
    Thanksgiving Day (11/23) – Closed
    Friday (11/24) – One session at 9am
    Saturday (11/25) – One session at 9am
    Sunday (11/26) – Closed
  • CFL Holiday Masquerade Ball Save the date, December 16 at 5pm
    Get ready to dress your Holiday best for our Annual Christmas Party on Saturday, December 16. This is a semi formal event. Mask required. Potluck, drinks, dancing and gift exchange. Stay tuned for more information.

Strength: Max Double-unders in 1 minute

Skill: Rope Climb

WOD: AMRAP in 15 minutes

35 Double-unders
25 Squats
1 Rope climb
15 Toes to bar
1 Rope climb

Permanent link to this article: http://crossfitlive.com/2017/11/15/wednesday-11152017/

Tuesday 11/14/2017

Announcements:

  • Change of schedule for Thanksgiving week Thursday, 11/23 – Sunday, 11/26
    Thanksgiving Day (11/23) – Closed
    Friday (11/24) – One session at 9am
    Saturday (11/25) – One session at 9am
    Sunday (11/26) – Closed
  • CFL Holiday Masquerade Ball Save the date, December 16 at 5pm
    Get ready to dress your Holiday best for our Annual Christmas Party on Saturday, December 16. This is a semi formal event. Mask required. Potluck, drinks, dancing and gift exchange. Stay tuned for more information.

Strength:
Back squat max

Skill:
Ring Muscle-ups

WOD: AMRAP 12 minutes

10 Hang power cleans (135#/85#)
10 Lateral BB Burpees

Permanent link to this article: http://crossfitlive.com/2017/11/14/tuesday-11142017/

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