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Friday 4/28/2017

Announcements:

  • The Get Ready for Summer Challenge (GRFS) Challenge is here! – Monday, April 24
    The Get Ready For Summer Challenge has officially started! This will be the biggest group we’ve ever had. Approximately of over 35 participants. Good luck to all!.
  • CF Games Workout 17.5 is done and the 2017 Open is officially in the books!!
    Congrats to all that has joined the CF Open!

    Open (Feb 23 – March 27)
    Regionals (May 19 – June 4)
    Games (Aug 1 – 6)

  • Strength:
    Snatch High-Pull – 3 @50%, 3 x 2 @75% (of snatch)
    Hang power snatch (mid-thigh) – 3 x 5 @65%

    WOD: For time (20 minute cap)

    9-7-5 reps of

    Bar Muscle-ups or X2 with pull-ups
    Power snatches (squat okay) (135#/95#) or (115#/75#)

    then…

    50-40-30-20-10 of
    Double-unders or X3 singles
    Sit-ups

    then…

    200m run
    5 Burpees

Permanent link to this article: http://crossfitlive.com/2017/04/28/friday-4212017/

Thursday 4/27/2017

Announcements:

  • The Get Ready for Summer Challenge (GRFS) Challenge is here! – Monday, April 24
    The Get Ready For Summer Challenge has officially started! This will be the biggest group we’ve ever had. Approximately of over 35 participants. Good luck to all!.
  • CF Games Workout 17.5 is done and the 2017 Open is officially in the books!!
    Congrats to all that has joined the CF Open!

    Open (Feb 23 – March 27)
    Regionals (May 19 – June 4)
    Games (Aug 1 – 6)

  • Box closed today for active recovery.

Permanent link to this article: http://crossfitlive.com/2017/04/26/thursday-4272017/

Wednesday 4/26/2017

Announcements:

  • The Get Ready for Summer Challenge (GRFS) Challenge is here! – Monday, April 24
    The Get Ready For Summer Challenge has officially started! This will be the biggest group we’ve ever had. Approximately of over 35 participants. Good luck to all!.
  • CF Games Workout 17.5 is done and the 2017 Open is officially in the books!!
    Congrats to all that has joined the CF Open!

    Open (Feb 23 – March 27)
    Regionals (May 19 – June 4)
    Games (Aug 1 – 6)

  • Strength: Power clean + Push jerk – 3 @65%, 3 x 2 @70%, 3 @75%

    Skill: Double-unders

    WOD: For time (13 minute cap)

    1 mile run
    75 Wall balls (20#/15#)
    100 Double-unders

Permanent link to this article: http://crossfitlive.com/2017/04/26/wednesday-4262017/

Tuesday 4/25/2017

Announcements:

  • The Get Ready for Summer Challenge (GRFS) Challenge is here! – Monday, April 24
    The Get Ready For Summer Challenge has officially started! This will be the biggest group we’ve ever had. Approximately of over 35 participants. Good luck to all!.
  • CF Games Workout 17.5 is done and the 2017 Open is officially in the books!!
    Congrats to all that has joined the CF Open!

    Open (Feb 23 – March 27)
    Regionals (May 19 – June 4)
    Games (Aug 1 – 6)

  • Strength:
    Hang clean – 3 x 5 @70%
    Backsquat – 3 x 4 @80%

    WOD pt1: Max calorie on assault bike 30 seconds
    WOD pt2: Max reps bar-over burpees in 30 seconds

    rest 2 minutes

    WOD pt3: AMRAP in 7 minutes

    20 Squats
    28 Mountain climbers
    2 Suicide sprints

Permanent link to this article: http://crossfitlive.com/2017/04/25/tuesday-4252017/

Monday 4/24/2017

Announcements:

  • The Get Ready for Summer Challenge (GRFS) Challenge is here! – Monday, April 24
    It’s that time again to get ready for Summer! It will start on April 24 and end June 16. Sign-up will start on April 3. Stand-by for more details.
  • CF Games Workout 17.5 is done and the 2017 Open is officially in the books!!
    Congrats to all that has joined the CF Open!

    Open (Feb 23 – March 27)
    Regionals (May 19 – June 4)
    Games (Aug 1 – 6)

  • Strength:
    Overhead squat – 3 x 5 @70%

    Skill: Handstand Push-up/Walk

    WOD: For time

    21-15-9 Overhead squats (95#/65#)
    15-12-7 Box jumps (24″/20″)
    9-7-5 Handstand push-up

Permanent link to this article: http://crossfitlive.com/2017/04/24/monday-4242017/

Sunday 4/23/2017

Announcements:

  • 2017 Battleground South Bay Competition – Saturday, April 22
    Let’s give it up to our athletes Francisco, Wilson, John and Norm for competing at the 2017 Battleground South Bay this past weekend. They did an awesome job giving their 110% on all 4 WODs and as usual, special thanks to our CFL family for coming out and supporting. A great event with a worthy cause.
  • The Get Ready for Summer Challenge (GRFS) Challenge is here! – Monday, April 24
    It’s that time again to get ready for Summer! It will start on April 24 and end June 16. Sign-up will start on April 3. Stand-by for more details.
  • CF Games Workout 17.5 is done and the 2017 Open is officially in the books!!
    Congrats to all that has joined the CF Open!

    Open (Feb 23 – March 27)
    Regionals (May 19 – June 4)
    Games (Aug 1 – 6)

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

Permanent link to this article: http://crossfitlive.com/2017/04/23/sunday-4232017/

Saturday 4/22/2017

Announcements:

  • The Get Ready for Summer Challenge (GRFS) Challenge is here! – Monday, April 24
    It’s that time again to get ready for Summer! It will start on April 24 and end June 16. Sign-up will start on April 3. Stand-by for more details.
  • CF Games Workout 17.5 is done and the 2017 Open is officially in the books!!
    Congrats to all that has joined the CF Open!

    Open (Feb 23 – March 27)
    Regionals (May 19 – June 4)
    Games (Aug 1 – 6)

  • Box closed for the Battleground South Bay Competition.

    Come out and support Francisco, Wilson, John, and Norm as they give their 100% effort to represent CFL!!

    It will be held at the Daniels Field Sports Center
    845 West 12th Street, San Pedro, CA 90731

    $6 entry fee for guests

    6:30 AM – 7:30 AM Check-In
    7:00 AM Judges Briefing
    7:30 AM Athlete Briefing
    8:00 AM Competition Begins

    WOD 1
    8:15 Francisco (Franco)
    8:15 Wilson (Gladys-Wilson)
    8:30 John
    8:30 Norm

    WOD 2
    9:58 Francisco
    9:58 Wilson
    10:18 John
    10:50 Norm

    WOD 3
    1:25 Francisco
    1:25 Wilson
    1:50 John
    2:15 Norm

Permanent link to this article: http://crossfitlive.com/2017/04/21/saturday-4222017/

Friday 4/21/2017

Announcements:

  • The Get Ready for Summer Challenge (GRFS) Challenge is here! – Monday, April 24
    It’s that time again to get ready for Summer! It will start on April 24 and end June 16. Sign-up will start on April 3. Stand-by for more details.
  • CF Games Workout 17.5 is done and the 2017 Open is officially in the books!!
    Congrats to all that has joined the CF Open!

    Open (Feb 23 – March 27)
    Regionals (May 19 – June 4)
    Games (Aug 1 – 6)

  • Strength:
    Jerk behind the neck – 3 x 3 @75%, 3 x 2 @80% (of strict press)
    Push press – 5 x 2 @75%, 5 @80% (of strict press)

    Skill: Kip/Butterfly Pull-ups

    2017 Masters Qualifier WOD 3: For time

    21-15-9 of

    Shoulder-to-overheads (135#/95#)
    Chest-to-bar Pull-ups

Permanent link to this article: http://crossfitlive.com/2017/04/21/friday-4212017-2/

Thursday 4/20/2017

Announcements:

  • Change of schedule – Box closed Thursday – April 27.
  • The Get Ready for Summer Challenge (GRFS) Challenge is here! – Monday, April 24
    It’s that time again to get ready for Summer! It will start on April 24 and end June 16. Sign-up will start on April 3. Stand-by for more details.
  • CF Games Workout 17.5 is done and the 2017 Open is officially in the books!!
    Congrats to all that has joined the CF Open!

    Open (Feb 23 – March 27)
    Regionals (May 19 – June 4)
    Games (Aug 1 – 6)

  • 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/2017/04/20/thursday-4202017/

Wednesday 4/19/2017

Announcements:

  • Change of schedule – Box closed Thursday – April 27.
  • The Get Ready for Summer Challenge (GRFS) Challenge is here! – Monday, April 24
    It’s that time again to get ready for Summer! It will start on April 24 and end June 16. Sign-up will start on April 3. Stand-by for more details.
  • CF Games Workout 17.5 is done and the 2017 Open is officially in the books!!
    Congrats to all that has joined the CF Open!

    Open (Feb 23 – March 27)
    Regionals (May 19 – June 4)
    Games (Aug 1 – 6)

  • Strength:
    Clean & Jerk – 3 x 2 @75%, 2 x 2 @80%

    Skill: Handstand Push-ups/Walks

    WOD: “Grace”

    For time:

    30 Clean and Jerks (135#/95#)

Permanent link to this article: http://crossfitlive.com/2017/04/19/wednesday-4192017/

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