Announcements:

• 2016 Year-end Transformation Challenge – October 3 to November 18.
  This Challenge will consist of men and women divisions. All participants are encouraged to work with any of the coaching staff when available. This competition will be based on the before and after InBody Scans to measure fat and muscle percentages.An InBody scan is a 5-7 minute process that doesn’t involve water dunking and is used in the sports industry such as the Los Angeles Lakers.
  
  See videos below:
  Composition Analysis
  Result Sheet Interpretation
  InBody BIA Technology

  The scoring system is devised to make the competition fairer to all participants. By judging the amount of change (in lean or fat) in comparison to their starting level, this will allow all participants to be judged in a similar fashion.

  One winner for the men division and one winner for the women division.

  For additional information, click below.
  Register/Form
  Paleo Tips
  Paleo Food Guide

• Annual CFL Halloween Party – Saturday, October 15.
  It’s that time of the year!! Start looking for your costumes and practice your presentations. CFL Halloween Party will be on Saturday, October 15 at 6pm. Bring your favorite dish and drink. As usual, there will be a best costume contest.
• Thriller Throwdown Competition – Sunday, October 23 (Registration ends October 18)
  CrossFit LIVE & CrossFit SBLB is getting together to host its first Thriller Throwdown Competition on October 23! There will be 3 WODs, 3 Divisions and a costume contest. So, find a partner and costumes soon cuz the number of spots will be capped. For more information and registration, click here.

Strength:
OHS – 85% x 2 x 3
Snatch – 75% x 3, 80% x 2, 85% x 1, 90% x 1, 95% x 1

WOD: 3 Rounds for time

10x OH Sandbag box step-ups (24″/20″)
200m Sandbag Run (45#/25#)
30′ OH Sandbag lunge
30x V-ups

Announcements:

• 2016 Year-end Transformation Challenge – October 3 to November 18.
  This Challenge will consist of men and women divisions. All participants are encouraged to work with any of the coaching staff when available. This competition will be based on the before and after InBody Scans to measure fat and muscle percentages.An InBody scan is a 5-7 minute process that doesn’t involve water dunking and is used in the sports industry such as the Los Angeles Lakers.
  
  See videos below:
  Composition Analysis
  Result Sheet Interpretation
  InBody BIA Technology

  The scoring system is devised to make the competition fairer to all participants. By judging the amount of change (in lean or fat) in comparison to their starting level, this will allow all participants to be judged in a similar fashion.

  One winner for the men division and one winner for the women division.

  For additional information, click below.
  Register/Form
  Paleo Tips
  Paleo Food Guide

• Annual CFL Halloween Party – Saturday, October 15.
  It’s that time of the year!! Start looking for your costumes and practice your presentations. CFL Halloween Party will be on Saturday, October 15 at 6pm. Bring your favorite dish and drink. As usual, there will be a best costume contest.
• Thriller Throwdown Competition – Sunday, October 23 (Registration ends October 18)
  CrossFit LIVE & CrossFit SBLB is getting together to host its first Thriller Throwdown Competition on October 23! There will be 3 WODs, 3 Divisions and a costume contest. So, find a partner and costumes soon cuz the number of spots will be capped. For more information and registration, click here.

Skill: Kipping Pull-ups

Strength:
Strict Press – 75% 3×5
Deficit Deadlift – 70% 2×6

WOD: For time

9 Thruster (135/95)
9 CTB Pull-ups
21 Burpees

15 Thrusters (115/75)
15 CTB Pull-ups
15 Burpees

21 Thrusters (95/65)
21 CTB Pull-ups
9 Burpees

Announcements:

• 2016 Year-end Transformation Challenge – October 3 to November 18.
  This Challenge will consist of men and women divisions. All participants are encouraged to work with any of the coaching staff when available. This competition will be based on the before and after InBody Scans to measure fat and muscle percentages.An InBody scan is a 5-7 minute process that doesn’t involve water dunking and is used in the sports industry such as the Los Angeles Lakers.
  
  See videos below:
  Composition Analysis
  Result Sheet Interpretation
  InBody BIA Technology

  The scoring system is devised to make the competition fairer to all participants. By judging the amount of change (in lean or fat) in comparison to their starting level, this will allow all participants to be judged in a similar fashion.

  One winner for the men division and one winner for the women division.

  For additional information, click below.
  Register/Form
  Paleo Tips
  Paleo Food Guide

• Annual CFL Halloween Party – Saturday, October 15.
  It’s that time of the year!! Start looking for your costumes and practice your presentations. CFL Halloween Party will be on Saturday, October 15 at 6pm. Bring your favorite dish and drink. As usual, there will be a best costume contest.
• Thriller Throwdown Competition – Sunday, October 23 (Registration ends October 18)
  CrossFit LIVE & CrossFit SBLB is getting together to host its first Thriller Throwdown Competition on October 23! There will be 3 WODs, 3 Divisions and a costume contest. So, find a partner and costumes soon cuz the number of spots will be capped. For more information and registration, click here.

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

Announcements:

• 2016 Year-end Transformation Challenge – October 3 to November 18.
  This Challenge will consist of men and women divisions. All participants are encouraged to work with any of the coaching staff when available. This competition will be based on the before and after InBody Scans to measure fat and muscle percentages.An InBody scan is a 5-7 minute process that doesn’t involve water dunking and is used in the sports industry such as the Los Angeles Lakers.
  
  See videos below:
  Composition Analysis
  Result Sheet Interpretation
  InBody BIA Technology

  The scoring system is devised to make the competition fairer to all participants. By judging the amount of change (in lean or fat) in comparison to their starting level, this will allow all participants to be judged in a similar fashion.

  One winner for the men division and one winner for the women division.

  For additional information, click below.
  Register/Form
  Paleo Tips
  Paleo Food Guide

• Annual CFL Halloween Party – Saturday, October 15.
  It’s that time of the year!! Start looking for your costumes and practice your presentations. CFL Halloween Party will be on Saturday, October 15 at 6pm. Bring your favorite dish and drink. As usual, there will be a best costume contest.
• Thriller Throwdown Competition – Sunday, October 23 (Registration ends October 18)
  CrossFit LIVE & CrossFit SBLB is getting together to host its first Thriller Throwdown Competition on October 23! There will be 3 WODs, 3 Divisions and a costume contest. So, find a partner and costumes soon cuz the number of spots will be capped. For more information and registration, click here.

Partner WOD: 100 Med balls sit-ups for time

Partner “A” does 200m run with med ball while Partner “B” does 400m row.
When both are complete, they do a shared 25 med ball sit-ups.

When complete…

Partners switch then Partner “B” does 200m run with med ball while Partner “A” does 400m row
When both are complete, they do another shared 25 med ball sit-ups.

continue until 100 med ball sit-ups are complete.

Announcements:

• Annual CFL Halloween Party – Saturday, October 15.
  It’s that time of the year!! Start looking for your costumes and practice your presentations. CFL Halloween Party will be on Saturday, October 15 at 6pm. Bring your favorite dish and drink. As usual, there will be a best costume contest. 
• Thriller Throwdown Competition – Sunday, October 23 (Registration ends October 18)
  CrossFit LIVE & CrossFit SBLB is getting together to host its first Thriller Throwdown Competition on October 23! There will be 3 WODs, 3 Divisions and a costume contest. So, find a partner and costumes soon cuz the number of spots will be capped. For more information and registration, click here. 

Strength:
Romanian Deadlift – 65% 3×8
Front squat – 70% 3×8
3 Power Cleans + 1 Jerk @75% 2sets
2 Power Cleans + 1 Jerk @80% 2sets
2 Power Cleans + 1 Jerk @85%
1 Clean & Jerk @90%

WOD: AMRAP in 12 minutes

24 Double-unders
12 Alternating Pistols
12 Toes to bar
2 Rope climbs

Announcements:

• Annual CFL Halloween Party – Saturday, October 15.
  It’s that time of the year!! Start looking for your costumes and practice your presentations. CFL Halloween Party will be on Saturday, October 15 at 6pm. Bring your favorite dish and drink. As usual, there will be a best costume contest. 
• Thriller Throwdown Competition – Sunday, October 23 (Registration ends October 18)
  CrossFit LIVE & CrossFit SBLB is getting together to host its first Thriller Throwdown Competition on October 23! There will be 3 WODs, 3 Divisions and a costume contest. So, find a partner and costumes soon cuz the number of spots will be capped. 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).

Announcements:

• Annual CFL Halloween Party – Saturday, October 15.
  It’s that time of the year!! Start looking for your costumes and practice your presentations. CFL Halloween Party will be on Saturday, October 15 at 6pm. Bring your favorite dish and drink. As usual, there will be a best costume contest. 
• Thriller Throwdown Competition – Sunday, October 23 (Registration ends October 18)
  CrossFit LIVE & CrossFit SBLB is getting together to host its first Thriller Throwdown Competition on October 23! There will be 3 WODs, 3 Divisions and a costume contest. So, find a partner and costumes soon cuz the number of spots will be capped. For more information and registration, click here. 

Skill: Kip/Butterfly Pull-ups
Strength:
2 Pause Deadlift – 65% 3×5
Bench press – 70% 3×8

WOD: AMRAP 9 minutes

5 DB Hang Power clean (55/35)
4 DB Front squat
3 DB Shoulder to overhead
2 DB Hang clean
1 DB Thruster

Announcements:

• Annual CFL Halloween Party – Saturday, October 15.
  It’s that time of the year!! Start looking for your costumes and practice your presentations. CFL Halloween Party will be on Saturday, October 15 at 6pm. Bring your favorite dish and drink. As usual, there will be a best costume contest. 
• Thriller Throwdown Competition – Sunday, October 23 (Registration ends October 18)
  CrossFit LIVE & CrossFit SBLB is getting together to host its first Thriller Throwdown Competition on October 23! There will be 3 WODs, 3 Divisions and a costume contest. So, find a partner and costumes soon cuz the number of spots will be capped. For more information and registration, click here. 

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

WOD: For time

Buy-in 100 Double-unders

50 Jumping lunges
40 Sit-ups
30 Kettlebell swings (55#/35#)
20 Box Jumps (24″/20″)
10 HSPU
20 Pull-ups
30 Wall balls (20#/15#)
40 V-ups
50 Squats

Cash-out 400m run

Announcements:

• Annual CFL Halloween Party – Saturday, October 15.
  It’s that time of the year!! Start looking for your costumes and practice your presentations. CFL Halloween Party will be on Saturday, October 15 at 6pm. Bring your favorite dish and drink. As usual, there will be a best costume contest. 
• Thriller Throwdown Competition – Sunday, October 23 (Registration ends October 18)
  CrossFit LIVE & CrossFit SBLB is getting together to host its first Thriller Throwdown Competition on October 23! There will be 3 WODs, 3 Divisions and a costume contest. So, find a partner and costumes soon cuz the number of spots will be capped. For more information and registration, click here. 

Skill: Rope climbs

Strength:
Deficit Deadlift – 65% 2×7
Strict Press – 70% 3×8

WOD: For time

21-15-9 of

Deadlifts (225/155)
Bar Facing Burpees

Announcements:

• Annual CFL Halloween Party – Saturday, October 15.
  It’s that time of the year!! Start looking for your costumes and practice your presentations. CFL Halloween Party will be on Saturday, October 15 at 6pm. Bring your favorite dish and drink. As usual, there will be a best costume contest. 
• Thriller Throwdown Competition – Sunday, October 23 (Registration ends October 18)
  CrossFit LIVE & CrossFit SBLB is getting together to host its first Thriller Throwdown Competition on October 23! There will be 3 WODs, 3 Divisions and a costume contest. So, find a partner and costumes soon cuz the number of spots will be capped. For more information and registration, click here. 

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