Wednesday 11/26/2014

Announcements:

  • Thanksgiving Week Schedule – Nov. 24 through 28

    Monday 11/24: No schedule change
    Tuesday 11/25: No 5:30PM & 7:00PM Sessions
    Wednesday 11/26: No 6:00AM, 7:00AM, 5:30PM & 7:00PM
    Thanksgiving Day 11/27: Closed
    Friday 11/28: Only 1 session at 11:00AM
  • NLI The Final Series 3 – Saturday, December 13
    The last of the NLI Series is now full!!. Waiting list is open for those still interested. It will be held in town at Cerritos College so come out and show your support!!

Strength:
Find new 1RM Strict Press
Find new 1RM Front Squat

WOD: AMRAP in 10 minutes

12x Deadlift (m:135#/f:95#)
9x Hang Power Clean
6x Front Squat

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Permanent link to this article: http://crossfitlive.com/2014/11/25/wednesday-11262014/

Tuesday 11/25/2014

Announcements:

  • Thanksgiving Week Schedule – Nov. 24 through 28

    Monday 11/24: No schedule change
    Tuesday 11/25: No 5:30PM & 7:00PM Sessions
    Wednesday 11/26: No 6:00AM, 7:00AM, 5:30PM & 7:00PM
    Thanksgiving Day 11/27: Closed
    Friday 11/28: Only 1 session at 11:00AM
  • NLI The Final Series 3 – Saturday, December 13
    The last of the NLI Series is now full!!. Waiting list is open for those still interested. It will be held in town at Cerritos College so come out and show your support!!

Strength:
Find new 1RM Clean & Jerk
Find new 1RM Backsquat

WOD: 3 Rounds

1 min Pull Ups
1 min Wall Balls
1 min Burpees
1 min Double Unders
1 min Rest

Record total reps

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Permanent link to this article: http://crossfitlive.com/2014/11/24/tuesday-11252014/

Monday 11/24/2014

Announcements:

  • Thanksgiving Week Schedule – Nov. 24 through 28

    Monday 11/24: No schedule change
    Tuesday 11/25: No 5:30PM & 7:00PM Sessions
    Wednesday 11/26: No 6:00AM, 7:00AM, 5:30PM & 7:00PM
    Thanksgiving Day 11/27: Closed
    Friday 11/28: Only 1 session at 11:00AM
  • NLI The Final Series 3 – Saturday, December 13
    The last of the NLI Series is now full!!. Waiting list is open for those still interested. It will be held in town at Cerritos College so come out and show your support!!

Strength:
Find new 1RM Snatch

WOD: “Nancy”

5 Rounds for time

400m Run
15x Overhead Squats (m:95#/f:65#)

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Permanent link to this article: http://crossfitlive.com/2014/11/23/monday-11242014/

Sunday 11/23/2014

Announcements:

  • Thanksgiving Week Schedule – Nov. 24 through 28

    Monday 11/24: No schedule change
    Tuesday 11/25: No 5:30PM & 7:00PM Sessions
    Wednesday 11/26: No 6:00AM, 7:00AM, 5:30PM & 7:00PM
    Thanksgiving Day 11/27: Closed
    Friday 11/28: Only 1 session at 11:00AM
  • NLI The Final Series 3 – Saturday, December 13
    The last of the NLI Series is now full!!. Waiting list is open for those still interested. It will be held in town at Cerritos College so come out and show your support!!

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/2014/11/22/sunday-11232014/

Saturday 11/22/2014

Announcements:

  • Thanksgiving Week Schedule – Nov. 24 through 28

    Monday 11/24: No schedule change
    Tuesday 11/25: No 5:30PM & 7:00PM Sessions
    Wednesday 11/26: No 6:00AM, 7:00AM, 5:30PM & 7:00PM
    Thanksgiving Day 11/27: Closed
    Friday 11/28: Only 1 session at 11:00AM
  • NLI The Final Series 3 – Saturday, December 13
    The last of the NLI Series is now full!!. Waiting list is open for those still interested. It will be held in town at Cerritos College so come out and show your support!!

Team WOD of 3: AMRAP in 12 min

25x Sit-ups (clock rotation)
Burpees box overs (m:24″/f:20″)
HSPU

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Permanent link to this article: http://crossfitlive.com/2014/11/21/saturday-11222014/

Friday 11/21/2014

Announcements:

  • Thanksgiving Week Schedule – Nov. 24 through 28

    Monday 11/24: No schedule change
    Tuesday 11/25: No 5:30PM & 7:00PM Sessions
    Wednesday 11/26: No 6:00AM, 7:00AM, 5:30PM & 7:00PM
    Thanksgiving Day 11/27: Closed
    Friday 11/28: Only 1 session at 11:00AM
  • NLI The Final Series 3 – Saturday, December 13
    The last of the NLI Series is now full!!. Waiting list is open for those still interested. It will be held in town at Cerritos College so come out and show your support!!

Skill/Strength:

Snatch – 80% x 1 x 3
Clean & Jerk – 80% x 1 x 2
Snatch Pull – 90% (of snatch) x 2, 95% x 2, 100% x 2

WOD: AMRAP in 12 minutes

5x DB Hang Cleans (m:55#/f:35#)
15x KTE
30x Double-unders

(5 burpee penalty for
dropping/slamming DB’s on ground)

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Permanent link to this article: http://crossfitlive.com/2014/11/20/friday-11212014/

Thursday 11/20/2014

Announcements:

  • Thanksgiving Week Schedule – Nov. 24 through 28

    Monday 11/24: No schedule change
    Tuesday 11/25: No 5:30PM & 7:00PM Sessions
    Wednesday 11/26: No 6:00AM, 7:00AM, 5:30PM & 7:00PM
    Thanksgiving Day 11/27: Closed
    Friday 11/28: Only 1 session at 11:00AM
  • NLI The Final Series 3 – Saturday, December 13
    The last of the NLI Series is now full!!. Waiting list is open for those still interested. It will be held in town at Cerritos College so come out and show your support!!

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/2014/11/19/thursday-11202014/

Wednesday 11/19/2014

Announcements:

  • Thanksgiving Week Schedule – Nov. 24 through 28

    Monday 11/24: No schedule change
    Tuesday 11/25: No 5:30PM & 7:00PM Sessions
    Wednesday 11/26: No 6:00AM, 7:00AM, 5:30PM & 7:00PM
    Thanksgiving Day 11/27: Closed
    Friday 11/28: Only 1 session at 11:00AM
  • NLI The Final Series 3 – Saturday, December 13
    The last of the NLI Series is now full!!. Waiting list is open for those still interested. It will be held in town at Cerritos College so come out and show your support!!

Skill/Strength:

Power Snatch – 75% x 1 x 5
Power Clean & Jerk – 75% x 1 x 5

WOD: For time

10x Ground to Overhead (m:135#/f:95#)
20x Bar facing burpees
30x KBS (m:55#/f:35#)
20x Bar facing burpees
10x Ground to Overhead

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Permanent link to this article: http://crossfitlive.com/2014/11/18/wednesday-11192014/

Tuesday 11/18/2014

Announcements:

  • Thanksgiving Week Schedule – Nov. 24 through 28

    Monday 11/24: No schedule change
    Tuesday 11/25: No 5:30PM & 7:00PM Sessions
    Wednesday 11/26: No 6:00AM, 7:00AM, 5:30PM & 7:00PM
    Thanksgiving Day 11/27: Closed
    Friday 11/28: Only 1 session at 11:00AM
  • NLI The Final Series 3 – Saturday, December 13
    The last of the NLI Series is now full!!. Waiting list is open for those still interested. It will be held in town at Cerritos College so come out and show your support!!

Skill/Strength:

Snatch – 90% x 1
Clean & Jerk – 90% x 1
Back Squat – 75% x 2, 80% x 2, 85% x 1

WOD: 3 Rounds for time

12x CTB Pull-ups
200m Run
9x Weighted Overhead Step-ups w/ plate (m:45#/f:25#) (m:24″/f:20″)
200m Run
6x Hang Snatches (m:115#/f:75#)

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Permanent link to this article: http://crossfitlive.com/2014/11/17/tuesday-11182014/

Monday 11/17/2014

Announcements:

  • Demo Day with RPM Fitness (RPM Ropes)! – This Monday, 3pm to 7pm
    RPM Fitness will be coming to LIVE on Monday, November 17 3pm to 7pm to demo their speed ropes, sell and size them on the spot which avoids shipping costs. Also, one of the RPM pros will be doing a quick 5 minute session on double-unders so save the date and don’t miss out!! Time and details soon to follow.
  • NLI The Final Series 3 – Saturday, December 13
    This will be the final competition of the NLI Series. Sign up before the spots are filled up!!. It will be held at Cerritos College.

Skill/Strength:

Snatch – heavy single
Clean & Jerk – heavy single
Front Squat – heavy single

WOD: 400 Double-unders for time

with EMOM alternating 7 Hand Release Push-ups & 7 squats.

Start at 0:00 with 7 push-ups, then
at 1:00 with 7 squats, 2:00 with 7 push-ups, 3:00 with 7 squats and so on… until 400 DU’s are complete.

Cool down: 1000m row for time

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Permanent link to this article: http://crossfitlive.com/2014/11/16/monday-11172014/

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