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6/27/2016

Announcements:

  • SAVE THE DATE for our CFL Annual Beach Party!! – Saturday, July 16
    It’s that time of the year again to celebrate CFL’s Anniversary! Location will be at Bolsa Chica State Beach Tower 21 next to the basketball courts. Plan on being there at 10am. Team WOD starts at 11am.
  • CrossFit Games start Tuesday, July 19!!

Skill: Muscle/Bar-ups or Kipping/Butterfly Pull-ups

WOD: For time

AMRAP in 5 minutes

5x Burpee Clean Wall balls (m:20#/15#)
10x Med ball transfers

rest 2 minute

AMRAP in 5 minutes

5x Wall walks
10x Knees to Elbows

Permanent link to this article: http://crossfitlive.com/2016/06/26/6272016/

Sunday 6/26/2016

Announcements:

  • SAVE THE DATE for our CFL Annual Beach Party!! – Saturday, July 16
    It’s that time of the year again to celebrate CFL’s Anniversary! Location will be at Bolsa Chica State Beach Tower 21 next to the basketball courts. Plan on being there at 10am. Team WOD starts at 11am.
  • CrossFit Games start Tuesday, July 19!!

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/2016/06/26/sunday-6262016/

Saturday 6/25/2016

Announcements:

  • SAVE THE DATE for our CFL Annual Beach Party!! – Saturday, July 16
    It’s that time of the year again to celebrate CFL’s Anniversary! Location will be at Bolsa Chica State Beach Tower 21 next to the basketball courts. Plan on being there at 10am. Team WOD starts at 11am.
  • CrossFit Games start Tuesday, July 19!!

WOD: 3 rounds for time

150m DB farmers carry (m:55#/f:35#)
30x Double-unders
20x Sit-ups
10x DB Shoulder to OH

Permanent link to this article: http://crossfitlive.com/2016/06/24/saturday-6252016/

Friday 6/24/2016

Announcements:

  • SAVE THE DATE for our CFL Annual Beach Party!! – Saturday, July 16
    It’s that time of the year again to celebrate CFL’s Anniversary! Location will be at Bolsa Chica State Beach Tower 21 next to the basketball courts. Plan on being there at 10am. Team WOD starts at 11am.
  • CrossFit Games start Tuesday, July 19!!

Strength: Clean & Jerk Max

WODa: AMRAP in 12 Minutes

3x Muscle-ups
6x Burpees
12x Alternating Pistols
24x V-ups
48x Jumping Squats

or

WODb: AMRAP in 12 Minutes

6x CTB Pull-ups
6x Burpees
12x Alternating Pistols
24x V-ups
48x Jumping Squats

Permanent link to this article: http://crossfitlive.com/2016/06/23/friday-6242016/

Thursday 6/23/2016

Announcements:

  • SAVE THE DATE for our CFL Annual Beach Party!! – Saturday, July 16
    It’s that time of the year again to celebrate CFL’s Anniversary! Location will be at Bolsa Chica State Beach Tower 21 next to the basketball courts. Plan on being there at 10am. Team WOD starts at 11am.
  • CrossFit Games start Tuesday, July 19!!

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/2016/06/22/thursday-6232016/

Wednesday 6/22/2016

Announcements:

  • SAVE THE DATE for our CFL Annual Beach Party!! – Saturday, July 16
    It’s that time of the year again to celebrate CFL’s Anniversary! Location will be at Bolsa Chica State Beach Tower 21 next to the basketball courts. Plan on being there at 10am. Team WOD starts at 11am.
  • CrossFit Games start Tuesday, July 19!!

Strength:
Bench Press Max
Front Squat Max

WOD: For time

Buy-in with 400m run

10-9-8-7-6-5-4-3-2-1x of

Front squats (m:135/f:95)
Barbell Push-ups

Cash-out with 100x Double-unders

Permanent link to this article: http://crossfitlive.com/2016/06/21/wednesday-6222016/

Tuesday 6/21/2016

Announcements:

  • SAVE THE DATE for our CFL Annual Beach Party!! – Saturday, July 16
    It’s that time of the year again to celebrate CFL’s Anniversary! Location will be at Bolsa Chica State Beach Tower 21 next to the basketball courts. Plan on being there at 10am. Team WOD starts at 11am.
  • CrossFit Games start Tuesday, July 19!!

Skill: Muscle-ups
Strength: Snatch Max

WOD: AMRAP in 10 minutes

5x KB Snatch Lunges-right (m:55#/f:35#)
5x KB Snatch Lunges-left
10x Toes to bar

Permanent link to this article: http://crossfitlive.com/2016/06/20/tuesday-6212016/

Monday 6/20/2016

Announcements:

  • SAVE THE DATE for our CFL Annual Beach Party!! – Saturday, July 16
    It’s that time of the year again to celebrate CFL’s Anniversary! Location will be at Bolsa Chica State Beach Tower 21 next to the basketball courts. Plan on being there at 10am. Team WOD starts at 11am.
  • CrossFit Games start Tuesday, July 19!!

WOD: CrossFit Totals

Find your 1RM with the below movements. Rep scheme for each movement is are 5-3-2-1-1-1x

Backsquat
Strict Press
Deadlift

The order for performing the three lifts will be back squat, press, and then deadlift. The best single attempt for each of the three lifts are added together for the CrossFit Total. Each lift must all be performed during one session.

Record individual weight and total.

Permanent link to this article: http://crossfitlive.com/2016/06/19/monday-6202016/

Sunday 6/19/2016

Announcements:

  • Box will be closed this Sunday, June 19 for Father’s Day
  • SAVE THE DATE for our CFL Annual Beach Party!! – Saturday, July 16
    It’s that time of the year again to celebrate CFL’s Anniversary! Location will be at Bolsa Chica State Beach Tower 21 next to the basketball courts. Plan on being there at 10am. Team WOD starts at 11am.
  • CrossFit Games start Tuesday, July 19!!

Box closed today for Father’s Day

Permanent link to this article: http://crossfitlive.com/2016/06/18/sunday-6192016/

Saturday 6/18/2016

Announcements:

  • Box will be closed this Sunday, June 19 for Father’s Day
  • SAVE THE DATE for our CFL Annual Beach Party!! – Saturday, July 16
    It’s that time of the year again to celebrate CFL’s Anniversary! Location will be at Bolsa Chica State Beach Tower 21 next to the basketball courts. Plan on being there at 10am. Team WOD starts at 11am.
  • CrossFit Games start Tuesday, July 19!!

WOD: AMRAP in 15 minutes

12x Med Ball OH lunges (m:20#/f:15#)
24x Russian Twists w/ Med ball
36x Mountain climbers
48x Double-unders

Permanent link to this article: http://crossfitlive.com/2016/06/17/saturday-6182016/

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