Announcements:

• 2017 Goals Challenge – July 21 to September 15
  Congrats to all of our winners of the 2017 Goals Challenge!! As a group, we have accomplished over 450 goals! Great job all!!

  New Female Division – Jahza Villanueva
  New Male Division – Arturo Romo
  Seasoned Female Division – Clarissa Estevez
  Seasoned Male Division – Paul Tiongson

• 2017 Thriller Throwdown – Saturday, October 28
  Registration is now OPEN!! 3 Events, 3 Divisions, with same gender partners! Sign-up soon because we are capping the number of teams!!

  Click here for registration and more information.

Strength:
3 Snatch balances + 1 OHS – 5 sets @60%

WOD: For time

Buy-in with 100 Double-unders

21-15-9 Overhead “snatch grip” barbell lunges (95#/65#)
9-15-21 Lateral barbell burpees

Cash-out with 100 Double-unders

Announcements:

• 2017 Goals Challenge – July 21 to September 15
  Congrats to all that joined the Goals Challenge! Winners will be announced Monday at 6:00pm.

• Rose City Rumble – Saturday, September 16
  Let’s give it up to our “Fast hard and Despasito does it” team today!! They killed the HSPU and WOD 2. Way to go guys!! Also thanks to all our CFL supporters for coming out today!! You’re all the best!!
  

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

Announcements:

• Change of schedule – Saturday, September 16
  Box will be close this Saturday, September 16 for the Rose City Rumble Competition.

• 2017 Goals Challenge – July 21 to September 15
  Less than one week left!! It’s time to step it up and go for those last goals!!

• Rose City Rumble – Saturday, September 16
  Come out and support Enio, Francisco and Wilson as they compete as a team of 3 at the Rose City Rumble!!

  2041 E. Villa St, Pasadena, CA
  

Box closed today for Rose City Rumble Competition

Announcements:

• Change of schedule – Saturday, September 16
  Box will be close this Saturday, September 16 for the Rose City Rumble Competition.

• 2017 Goals Challenge – July 21 to September 15
  Less than one week left!! It’s time to step it up and go for those last goals!!

• Rose City Rumble – Saturday, September 16
  Come out and support Enio, Francisco and Wilson as they compete as a team of 3 at the Rose City Rumble!!

  2041 E. Villa St, Pasadena, CA
  

Strength:
Clean & Jerk 3×5 @65%

WOD: As many Bear Complexes in 9 minutes

Bear Complex (m:135#/f:95#)
1- Power Clean
1- Front Squat
1- Push Press
1- Back Squat
1- Push Press from behind neck

Announcements:

• Change of schedule – Saturday, September 16
  Box will be close this Saturday, September 16 for the Rose City Rumble Competition.

• 2017 Goals Challenge – July 21 to September 15
  Less than one week left!! It’s time to step it up and go for those last goals!!

• Rose City Rumble – Saturday, September 16
  Come out and support Enio, Francisco and Wilson as they compete as a team of 3 at the Rose City Rumble!!

  2041 E. Villa St, Pasadena, CA
  

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

Announcements:

• Change of schedule – Saturday, September 16
  Box will be close this Saturday, September 16 for the Rose City Rumble Competition.

• 2017 Goals Challenge – July 21 to September 15
  Less than one week left!! It’s time to step it up and go for those last goals!!

• Rose City Rumble – Saturday, September 16
  Come out and support Enio, Francisco and Wilson as they compete as a team of 3 at the Rose City Rumble!!

  2041 E. Villa St, Pasadena, CA
  

Strength:
Max L-sit holds

WOD: For time

55 Calorie row
55 Wall balls (20#/15#)
55 Burpees

Announcements:

• Change of schedule – Saturday, September 16
  Box will be close this Saturday, September 16 for the Rose City Rumble Competition.

• 2017 Goals Challenge – July 21 to September 15
  Less than one week left!! It’s time to step it up and go for those last goals!!

• Rose City Rumble – Saturday, September 16
  Come out and support Enio, Francisco and Wilson as they compete as a team of 3 at the Rose City Rumble!!

  2041 E. Villa St, Pasadena, CA
  

Strength:
Max Distance Broad jump
400m sprint for time

WOD: AMRAP in 12 minutes

10 4″ Plyo Push-ups
20 V-ups
30 Squats
40 Double-unders

Announcements:

• Change of schedule – Saturday, September 16
  Box will be close this Saturday, September 16 for the Rose City Rumble Competition.

• 2017 Goals Challenge – July 21 to September 15
  Less than one week left!! It’s time to step it up and go for those last goals!!

• Rose City Rumble – Saturday, September 16
  Come out and support Enio, Francisco and Wilson as they compete as a team of 3 at the Rose City Rumble!!

  2041 E. Villa St, Pasadena, CA
  

Strength:
Strict press max
Deadlift max

WOD: 911 Tribute

5 rounds for time

9 Deadlifts (225#/155#)
11 CTB pull-ups
400m run (Totals 2001m)

Announcements:

• 2017 Goals Challenge – July 21 to September 15
  The 2017 Goals Challenge has officially started!! Let’s all train hard and smart and focus on pushing ourselves to smash our PRs and goals!! We got this!!
  

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

Announcements:

• 2017 Goals Challenge – July 21 to September 15
  The 2017 Goals Challenge has officially started!! Let’s all train hard and smart and focus on pushing ourselves to smash our PRs and goals!! We got this!!
  

Partner WOD: AMRAP in 15 minutes

Shared reps. One works at a time.

10 Hang cleans (115#/75#)
20 Shoulders to overhead
40 Floor wipers
20 Burpees

*Bar cant be dropped during each round. If dropped, reps for that round are lost and must start at hang cleans.