Monday 9/15/2014

Announcements:

  • New Schedule for the next 4 weeks – September 6 thru October 3
    Monday, Wednesday, & Friday 5:30 Sessions are back to being On-ramp classes.

Skill/Strength:
- Push press – 70% 3 x 3
- Back squat – 75% 3 x 3
- Jerk dip squat – 90% (of C&J) 3 x 3
- Clean Deadlift – 90% (of C&J) 3 x 3

WOD: AMRAP 10 minutes

10x DB Hang Clean & Jerk (m:35#/f20#)
20x Burpees
30x Single DB Russian Twists (m:35#/f:20#)

Note: Must set DB’s down. 5x Burpees on the spot for each DB that is dropped.

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Permanent link to this article: http://crossfitlive.com/2014/09/14/monday-9152014/

Sunday 9/14/2014

Announcements:

  • New Schedule for the next 4 weeks – September 6 thru October 3
    Monday, Wednesday, & Friday 5:30 Sessions are back to being On-ramp classes.

Active Recovery/Rest Day!

Make up a missed WOD or practice technique/skill and/or goals (10am to 1pm)

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Permanent link to this article: http://crossfitlive.com/2014/09/13/sunday-9142014/

Saturday 9/13/2014

Announcements:

  • New Schedule for the next 4 weeks – September 6 thru October 3
    Monday, Wednesday, & Friday 5:30 Sessions are back to being On-ramp classes.

Partner WOD: Shared reps for time. Partners must run together.

200x Double-unders
20x Wall walks
40x Pull-ups
80x Sit-ups
400m run
80x Sit-ups
40x Pull-ups
20x Wall walks
200x Double-unders

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Permanent link to this article: http://crossfitlive.com/2014/09/12/saturday-9132014/

Friday 9/12/2014

Announcements:

  • Congrats to Vanessa and Luis for making August Athlete of the Month!!
  • New Schedule for the next 4 weeks – September 6 thru October 3
    Monday, Wednesday, & Friday 5:30 Sessions are back to being On-ramp classes.

Skill/Strength:
- Back squat – 85% of 1RM 2 x 2
- Clean & jerk – 80% of 1RM x 3; 1 min rest
- Snatch – 80% of 1RM x 3; 1 min rest

WOD: AMRAP in 8 minutes

4x Power Snatches (m:135#/f:95#)
4x Back Squats
4x Alternating Lunges
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Permanent link to this article: http://crossfitlive.com/2014/09/11/friday-9122014/

Thursday 9/11/2014

Announcements:

  • New Schedule for the next 4 weeks – September 6 thru October 3
    Monday, Wednesday, & Friday 5:30 Sessions are back to being On-ramp classes.

Active Recovery/Rest Day!

Make up a missed WOD or practice technique/skill and/or goals (4pm to 7pm)

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Permanent link to this article: http://crossfitlive.com/2014/09/10/thursday-9112014/

Wednesday 9/10/2014

Announcements:

  • New Schedule for the next 4 weeks – September 6 thru October 3
    Monday, Wednesday, & Friday 5:30 Sessions are back to being On-ramp classes.

Skill/Strength:
- Front squat – 75% of 1RM x 5; focus on speed up
- Power clean & jerk – 75% of 1RM x 10; 1 min rest
- Power snatch – 75% of 1RM x 10; 1 min rest

WOD: For time

50x Burpees
40x Sit-ups
30x Push-ups
20x Front squat (m:135#/f:95#)
10x Shoulder to overhead
100x Double-unders

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Permanent link to this article: http://crossfitlive.com/2014/09/09/wednesday-9102014/

Tuesday 9/9/2014

Announcements:

  • New Schedule for the next 4 weeks – September 6 thru October 3
    Monday, Wednesday, & Friday 5:30 Sessions are back to being On-ramp classes.

Skill/Strength:
- Pause back squat – work up to heavy triple; 3 sec pause in bottom; NO bouncing;
- Clean & jerk – 80% of 1RM x 3; 1 min rest
- Snatch – 80% of 1RM x 3; 1 min rest

WOD: 3 Rounds for time

10x Overhead Squats (m:115#/f:75#)
600m Run

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Permanent link to this article: http://crossfitlive.com/2014/09/08/tuesday-992014/

Monday 9/8/2014

Announcements:

  • New Schedule for the next 4 weeks – September 6 thru October 3
    Monday, Wednesday, & Friday 5:30 Sessions are back to being On-ramp classes.

Skill/Strength:
- Front squat – 75% x 5; focus on speed up
- Power clean & jerk – 75% of 1RM x 10; 1 min rest
- Snatch balance – heavy single; 85% x 1, 90% of that x 1

WOD: AMRAP in 10 minutes
20x Burpees
15x Pull-ups
10x Handstand Push-ups

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Permanent link to this article: http://crossfitlive.com/2014/09/07/monday-982014/

Sunday 9/7/2014

Announcements:

  • CFL 3 Year Anniversary Party – Saturday, September 6
    Good times at the beach!! Glad everyone was able to show up.

Active Recovery/Rest Day!

Make up a missed WOD or practice technique/skill and/or goals (10am to 1pm)

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Permanent link to this article: http://crossfitlive.com/2014/09/06/sunday-972014/

Saturday 9/6/2014

Announcements:

  • CFL 3 Year Anniversary Party – Saturday, September 6
    For this years Anniversary party, we will close the box and have it at Bolsa Chica State Beach, Tower 21 next to the basketball courts. We’ll plan on being there at 10am. Bring a small dish and drinks to share.

Box closed for 3 year Anniversary Party!

See you at the Beach!!

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Permanent link to this article: http://crossfitlive.com/2014/09/05/saturday-962014/

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