Announcements:

• No 7PM Session this Friday, April 25.
• Box closed this Saturday, April 26 for Turf Wars 2 Competition.
• 2014 Get Ready For Summer (GRFS) Team Challenge – Draft Day Saturday!!
  Draft day will be on Saturday, April 26 around 7pm after the NLI Competition. It’s potluck so bring a dish/drink to share.
• Yoga At The Box!! – Starting April 17
  We will have yoga at the box every Thursday at 6pm and Sunday at 12noon. Great way to spend your rest days so don’t miss out.
• Turf Wars 2 + Kids Competition - April 26
  With a beautiful weather forecast of 70deg, let’s cheer on our athletes this Saturday at NLI’s Turf Wars 2 Competition!! It will be held just a few blocks from the box at Cerritos College.

  Event #1/Event #2
  Carolyn Monzon: Heat 2 (8:16am)/Heat 4 (12:15pm)
  Ren Augustin: Heat 3 (8:32am)/Heat 7 (12:30pm)
  Liz Mejia: Heat 4 (8:48am)/Heat 9 (12:40pm)
  Natalie Antolin: Heat 5 (9:04am)/Heat 10 (12:45pm)
  Sandra Reyes: Heat 5 (9:04am)/Heat 12 (12:55pm)
  Sonia Cabral: Heat 5 (9:04am)/Heat 12 (12:55pm)
  Jason Garrido: Heat 13 (11:12am)/Heat 31 (2:30pm)
  Christian Aguirre: Heat 17 (12:16pm)/Heat 43 (3:30pm)
  Joseph Gonzalez: Heat 17 (12:16pm)/Heat 42 (3:25pm)
  Eric Gardea: Heat 18 (12:32pm)/Heat 45 (3:40pm)
  Vic Ng: Heat 21 (1:20pm)/Heat 54 (4:25pm)

  Teen Beast League
  Nathan Andres
  Event 1: Heat 2 (8:25am)
  Event 2: Heat 12 (11:48am)
  Event 3: Heat 12 (1:58pm)
  

Skill: Bar-ups or Back Uprise (20 Minutes)

WOD: AMRAP in 12 minutes
3x Muscle-ups (mod. 6 Ring Row & 6 Dips)
3x Full snatch (m:135#/f:95#)
25x Double-unders

Announcements:

• Yoga for this Thursday is back on!!
• No 7PM Session this Friday, April 25.
• Box closed this Saturday, April 26 for Turf Wars 2 Competition.
• 2014 Get Ready For Summer (GRFS) Team Challenge – Draft Day Saturday!!
  Draft day will be on Saturday, April 26 around 7pm after the NLI Competition. It’s potluck so bring a dish/drink to share.
• Yoga At The Box!! – Starting April 17
  We will have yoga at the box every Thursday at 6pm and Sunday at 12noon. Great way to spend your rest days so don’t miss out.
• Turf Wars 2 + Kids Competition - April 26
  With a beautiful weather forecast of 70deg, let’s cheer on our athletes this Saturday at NLI’s Turf Wars 2 Competition!! It will be held just a few blocks from the box at Cerritos College.

  Event #1/Event #2
  Carolyn Monzon: Heat 2 (8:16am)/Heat 4 (12:15pm)
  Ren Augustin: Heat 3 (8:32am)/Heat 7 (12:30pm)
  Liz Mejia: Heat 4 (8:48am)/Heat 9 (12:40pm)
  Natalie Antolin: Heat 5 (9:04am)/Heat 10 (12:45pm)
  Sandra Reyes: Heat 5 (9:04am)/Heat 12 (12:55pm)
  Sonia Cabral: Heat 5 (9:04am)/Heat 12 (12:55pm)
  Jason Garrido: Heat 13 (11:12am)/Heat 31 (2:30pm)
  Christian Aguirre: Heat 17 (12:16pm)/Heat 43 (3:30pm)
  Joseph Gonzalez: Heat 17 (12:16pm)/Heat 42 (3:25pm)
  Eric Gardea: Heat 18 (12:32pm)/Heat 45 (3:40pm)
  Vic Ng: Heat 21 (1:20pm)/Heat 54 (4:25pm)

  Teen Beast League
  Nathan Andres
  Event 1: Heat 2 (8:25am)
  Event 2: Heat 12 (11:48am)
  Event 3: Heat 12 (1:58pm)
  

Active Recovery/Rest Day!

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

Yoga (6pm to 7pm).

Below is a map of Cerritos College. We’ll set up our tent in the back at the Affiliates Area.

Announcements:

• Yoga for this Thursday is back on!!
• 2014 Get Ready For Summer (GRFS) Team Challenge – Last day to sign-up!!
  If you haven’t already signed up, today is the last day. Draft day will be on Saturday, April 26 around 7pm after the NLI Competition. It’s potluck so bring a dish/drink to share.
• No 7PM Session this Friday, April 25.
• Box closed this Saturday, April 26 for Turf Wars 2 Competition.
• Yoga At The Box!! – Starting April 17
  We will have yoga at the box every Thursday at 6pm and Sunday at 12noon. Great way to spend your rest days so don’t miss out.
• Turf Wars 2 + Kids Competition - April 26
  With a beautiful weather forecast of 70deg, let’s cheer on our athletes this Saturday at NLI’s Turf Wars 2 Competition!! It will be held just a few blocks from the box at Cerritos College.

  Event #1/Event #2
  Carolyn Monzon: Heat 2/Heat 4
  Ren Augustin: Heat 3/Heat 7
  Liz Mejia: Heat 4/Heat 9
  Natalie Antolin: Heat 5/Heat 10
  Sandra Reyes: Heat 5/Heat 12
  Sonia Cabral: Heat 5/Heat 12
  Jason Garrido: Heat 13/Heat 31
  Christian Aguirre: Heat 17/Heat 43
  Joseph Gonzalez: Heat 17/Heat 42
  Eric Gardea: Heat 18/Heat 45
  Vic Ng: Heat 21/Heat 54

  Teen Beast League
  Nathan Andres

• Skill: Double-unders or Muscle-ups (20 minutes)

  WOD: 4 Rounds for time
  5x complex’s
  -1 back squat (m:135#/f:95#)
  -1 right leg lunge
  -1 left leg lunge
  -1 back squat
  200m backwards run

  

Announcements:

• No 7PM Session this Friday, April 25.
• Box closed this Saturday, April 26 for NLI Competition.
• Yoga At The Box!! – Starting April 17
  We will have yoga at the box every Thursday at 6pm and Sunday at 12noon. Great way to spend your rest days so don’t miss out.
• Turf Wars 2 + Kids Competition - April 26
  We are happy to announce that we have 11 athletes that will be competing in the NLI Turf War 2 + Kids Competition. Venue will only be a few blocks away at Cerritos College. So if not as a competitor, come out and support the CFL Team!!
• 2014 Get Ready For Summer (GRFS) Team Challenge – April 28 to June 20
  This Team Challenge will be divided into four teams which will consist of 8 members
  each. 4 Girls and 4 Guys (2 Newbie girls and 2 Newbie guys and 2 Seasoned girls and
  2 seasoned guys). Each team will be led by 2 CFL Coach’s and a delegate.Once we have reached 32 contestants, they will be randomly picked by the coach’s to create their teams.
  

1. The buy-in for this challenge is $25 which will go toward the pot prize and a Team T-Shirt.
2. This Challenge will be judged on 5 weekly WODs. Each WOD will be ranked based on the times or rounds/reps for each individual then as a team aggregate score.
3. This is an 8 week Challenge that will begin Monday, April 28, and will end Friday, June 20.
4. Participants will have between April 14 – 23 to sign-up.
5. The teams will be selected on April 26 after the NLI Competition at the box (cfLIVE Draft “Potluck” Night)

Each team will have from April 28 to May 16 (3 weeks) to train and prepare for the unknown.

All training regimen and programming will be the same for all teams. Contestants that deviate from the agreed training/programming will be disqualified as well as for his/her respective team.

Starting May 19 every Monday, for the next 5 weeks, a WOD will be posted for each team member to perform before the following Friday. All times or Rounds/Reps for each team will be aggregated and ranked. The team ranked the highest by the end of 5 weeks/WODs will be declared the winner. All 5 WODs will be designed to accommodate both newbie and seasoned athletes.

Winners will be announced at the beach party on Saturday, June 21.

So, be sure to sign-up as soon as you can! It will be a fun 8 weeks!! Look for the sign-up forms at the box or download from here.

Skill: Kipping/Butterfly Pull-ups & Pistols (20 minutes)

WOD: “Mary”

AMRAP in 20 Minutes

5x Handstand Push-ups
10x 1-legged Squat (alternating pistols)
15x Pull-ups

Announcements:

• Yoga At The Box!! – Starting April 17
  We will have yoga at the box every Thursday at 6pm and Sunday at 12noon. Great way to spend your rest days so don’t miss out.
• Turf Wars 2 + Kids Competition - April 26
  We are happy to announce that we have 11 athletes that will be competing in the NLI Turf War 2 + Kids Competition. Venue will only be a few blocks away at Cerritos College. So if not as a competitor, come out and support the CFL Team!!
• 2014 Get Ready For Summer (GRFS) Team Challenge – April 28 to June 20
  This Team Challenge will be divided into four teams which will consist of 8 members
  each. 4 Girls and 4 Guys (2 Newbie girls and 2 Newbie guys and 2 Seasoned girls and
  2 seasoned guys). Each team will be led by 2 CFL Coach’s and a delegate.Once we have reached 32 contestants, they will be randomly picked by the coach’s to create their teams.
  

1. The buy-in for this challenge is $25 which will go toward the pot prize and a Team T-Shirt.
2. This Challenge will be judged on 5 weekly WODs. Each WOD will be ranked based on the times or rounds/reps for each individual then as a team aggregate score.
3. This is an 8 week Challenge that will begin Monday, April 28, and will end Friday, June 20.
4. Participants will have between April 14 – 23 to sign-up.
5. The teams will be selected on April 26 after the NLI Competition at the box (cfLIVE Draft “Potluck” Night)

Each team will have from April 28 to May 16 (3 weeks) to train and prepare for the unknown.

All training regimen and programming will be the same for all teams. Contestants that deviate from the agreed training/programming will be disqualified as well as for his/her respective team.

Starting May 19 every Monday, for the next 5 weeks, a WOD will be posted for each team member to perform before the following Friday. All times or Rounds/Reps for each team will be aggregated and ranked. The team ranked the highest by the end of 5 weeks/WODs will be declared the winner. All 5 WODs will be designed to accommodate both newbie and seasoned athletes.

Winners will be announced at the beach party on Saturday, June 21.

So, be sure to sign-up as soon as you can! It will be a fun 8 weeks!! Look for the sign-up forms at the box or download from here.

Skill: Handstand holds/push-ups/walks (20 minutes)

WOD: 4 Rounds for time

200m run
5x 1 Burpee + 2 Toes to Bar
5x Squat Clean and Jerk (m:135#/f:95#)

Announcements:

• Box will be closed this Sunday, April 20 for Easter.
• Yoga At The Box!! – Starting April 17
  We will have yoga at the box every Thursday at 6pm and Sunday at 12noon. Great way to spend your rest days so don’t miss out.
• Turf Wars 2 + Kids Competition - April 26
  We are happy to announce that we have 11 athletes that will be competing in the NLI Turf War 2 + Kids Competition. Venue will only be a few blocks away at Cerritos College. So if not as a competitor, come out and support the CFL Team!!
• 2014 Get Ready For Summer (GRFS) Team Challenge – April 28 to June 20
  This Team Challenge will be divided into four teams which will consist of 8 members
  each. 4 Girls and 4 Guys (2 Newbie girls and 2 Newbie guys and 2 Seasoned girls and
  2 seasoned guys). Each team will be led by 2 CFL Coach’s and a delegate.Once we have reached 32 contestants, they will be randomly picked by the coach’s to create their teams.
  

1. The buy-in for this challenge is $25 which will go toward the pot prize and a Team T-Shirt.
2. This Challenge will be judged on 5 weekly WODs. Each WOD will be ranked based on the times or rounds/reps for each individual then as a team aggregate score.
3. This is an 8 week Challenge that will begin Monday, April 28, and will end Friday, June 20.
4. Participants will have between April 14 – 23 to sign-up.
5. The teams will be selected on April 26 after the NLI Competition at the box (cfLIVE Draft “Potluck” Night)

Each team will have from April 28 to May 16 (3 weeks) to train and prepare for the unknown.

All training regimen and programming will be the same for all teams. Contestants that deviate from the agreed training/programming will be disqualified as well as for his/her respective team.

Starting May 19 every Monday, for the next 5 weeks, a WOD will be posted for each team member to perform before the following Friday. All times or Rounds/Reps for each team will be aggregated and ranked. The team ranked the highest by the end of 5 weeks/WODs will be declared the winner. All 5 WODs will be designed to accommodate both newbie and seasoned athletes.

Winners will be announced at the beach party on Saturday, June 21.

So, be sure to sign-up as soon as you can! It will be a fun 8 weeks!! Look for the sign-up forms at the box or download from here.

Box closed. Wishing all a very Happy Easter!

WOD: Find AMEAP (As Many Eggs As Possible) in 15 minutes with Family & Friends!

Announcements:

• Hiking anyone?!?! – Saturday, April 19
  Box will be closed this Saturday. We will be doing a hike at Hellman Park instead. Address is 5700 Greenleaf Ave. in the city of Whittier. Be there 11am sharp!
• Box will be closed this Sunday, April 20 for Easter.
• Yoga At The Box!! – Starting April 17
  We will have yoga at the box every Thursday at 6pm and Sunday at 12noon. Great way to spend your rest days so don’t miss out.
• Turf Wars 2 + Kids Competition - April 26
  We are happy to announce that we have 11 athletes that will be competing in the NLI Turf War 2 + Kids Competition. Venue will only be a few blocks away at Cerritos College. So if not as a competitor, come out and support the CFL Team!!
• 2014 Get Ready For Summer (GRFS) Team Challenge – April 28 to June 20
  This Team Challenge will be divided into four teams which will consist of 8 members
  each. 4 Girls and 4 Guys (2 Newbie girls and 2 Newbie guys and 2 Seasoned girls and
  2 seasoned guys). Each team will be led by 2 CFL Coach’s and a delegate.Once we have reached 32 contestants, they will be randomly picked by the coach’s to create their teams.
  

1. The buy-in for this challenge is $25 which will go toward the pot prize and a Team T-Shirt.
2. This Challenge will be judged on 5 weekly WODs. Each WOD will be ranked based on the times or rounds/reps for each individual then as a team aggregate score.
3. This is an 8 week Challenge that will begin Monday, April 28, and will end Friday, June 20.
4. Participants will have between April 14 – 23 to sign-up.
5. The teams will be selected on April 26 after the NLI Competition at the box (cfLIVE Draft “Potluck” Night)

Each team will have from April 28 to May 16 (3 weeks) to train and prepare for the unknown.

All training regimen and programming will be the same for all teams. Contestants that deviate from the agreed training/programming will be disqualified as well as for his/her respective team.

Starting May 19 every Monday, for the next 5 weeks, a WOD will be posted for each team member to perform before the following Friday. All times or Rounds/Reps for each team will be aggregated and ranked. The team ranked the highest by the end of 5 weeks/WODs will be declared the winner. All 5 WODs will be designed to accommodate both newbie and seasoned athletes.

Winners will be announced at the beach party on Saturday, June 21.

So, be sure to sign-up as soon as you can! It will be a fun 8 weeks!! Look for the sign-up forms at the box or download from here.

Box closed. We will be doing a hike at Hellman Park instead. Address is 5700 Greenleaf Ave. in the city of Whittier. Be there 11am sharp or meet at the box at 10:30am if you wish to carpool with others.

Announcements:

• Hiking anyone?!?! – Saturday, April 19
  Box will be closed this Saturday. We will be doing a hike at Hellman Park instead. Address is 5700 Greenleaf Ave. in the city of Whittier. Be there 11am sharp!
• Box will be closed this Sunday, April 20 for Easter.
• Yoga At The Box!! – Starting April 17
  We will have yoga at the box every Thursday at 6pm and Sunday at 12noon. Great way to spend your rest days so don’t miss out.
• Turf Wars 2 + Kids Competition - April 26
  We are happy to announce that we have 11 athletes that will be competing in the NLI Turf War 2 + Kids Competition. Venue will only be a few blocks away at Cerritos College. So if not as a competitor, come out and support the CFL Team!!
• 2014 Get Ready For Summer (GRFS) Team Challenge – April 28 to June 20
  This Team Challenge will be divided into four teams which will consist of 8 members
  each. 4 Girls and 4 Guys (2 Newbie girls and 2 Newbie guys and 2 Seasoned girls and
  2 seasoned guys). Each team will be led by 2 CFL Coach’s and a delegate.Once we have reached 32 contestants, they will be randomly picked by the coach’s to create their teams.
  

1. The buy-in for this challenge is $25 which will go toward the pot prize and a Team T-Shirt.
2. This Challenge will be judged on 5 weekly WODs. Each WOD will be ranked based on the times or rounds/reps for each individual then as a team aggregate score.
3. This is an 8 week Challenge that will begin Monday, April 28, and will end Friday, June 20.
4. Participants will have between April 14 – 23 to sign-up.
5. The teams will be selected on April 26 after the NLI Competition at the box (cfLIVE Draft “Potluck” Night)

Each team will have from April 28 to May 16 (3 weeks) to train and prepare for the unknown.

All training regimen and programming will be the same for all teams. Contestants that deviate from the agreed training/programming will be disqualified as well as for his/her respective team.

Starting May 19 every Monday, for the next 5 weeks, a WOD will be posted for each team member to perform before the following Friday. All times or Rounds/Reps for each team will be aggregated and ranked. The team ranked the highest by the end of 5 weeks/WODs will be declared the winner. All 5 WODs will be designed to accommodate both newbie and seasoned athletes.

Winners will be announced at the beach party on Saturday, June 21.

So, be sure to sign-up as soon as you can! It will be a fun 8 weeks!! Look for the sign-up forms at the box or download from here.

Strength: Find New 1RM Snatch (15 minutes)
Skill: Hang Snatch + Snatch Balance + Snatch 3×3 @ 60% of 1RM

WOD: For time

1 Mile run
100x Double-unders
50x Burpees

Announcements:

• Hiking anyone?!?! – Saturday, April 19
  Box will be closed this Saturday. We will be doing a hike at Hellman Park instead. Address is 5700 Greenleaf Ave. in the city of Whittier. Be there 11am sharp!
• Box will be closed this Sunday, April 20 for Easter.
• Yoga At The Box!! – Starting April 17
  We will have yoga at the box every Thursday at 6pm and Sunday at 12noon. Great way to spend your rest days so don’t miss out.
• Turf Wars 2 + Kids Competition - April 26
  We are happy to announce that we have 11 athletes that will be competing in the NLI Turf War 2 + Kids Competition. Venue will only be a few blocks away at Cerritos College. So if not as a competitor, come out and support the CFL Team!!
• 2014 Get Ready For Summer (GRFS) Team Challenge – April 28 to June 20
  This Team Challenge will be divided into four teams which will consist of 8 members
  each. 4 Girls and 4 Guys (2 Newbie girls and 2 Newbie guys and 2 Seasoned girls and
  2 seasoned guys). Each team will be led by 2 CFL Coach’s and a delegate.Once we have reached 32 contestants, they will be randomly picked by the coach’s to create their teams.

  1. The buy-in for this challenge is $25 which will go toward the pot prize and a Team T-Shirt.
  2. This Challenge will be judged on 5 weekly WODs. Each WOD will be ranked based on the times or rounds/reps for each individual then as a team aggregate score.
  3. This is an 8 week Challenge that will begin Monday, April 28, and will end Friday, June 20.
  4. Participants will have between April 14 – 23 to sign-up.
  5. The teams will be selected on April 26 after the NLI Competition at the box (cfLIVE Draft “Potluck” Night)

  Each team will have from April 28 to May 16 (3 weeks) to train and prepare for the unknown. All training regimen and programming will be the same for all teams. Contestants that deviate from the agreed training/programming will be disqualified as well as for his/her respective team.

  Starting May 19 every Monday, for the next 5 weeks, a WOD will be posted for each team member to perform before the following Friday. All times or Rounds/Reps for each team will be aggregated and ranked. The team ranked the highest by the end of 5 weeks/WODs will be declared the winner. All 5 WODs will be designed to accommodate both newbie and seasoned athletes.Winners will be announced at the beach party on Saturday, June 21.

  So, be sure to sign-up as soon as you can! It will be a fun 8 weeks!! Look for the sign-up forms at the box or download from here.

Active Recovery/Rest Day! Make up a missed WOD or practice technique/skill and/or goals.

Announcements:

• Hiking anyone?!?! – Saturday, April 19
  Box will be closed this Saturday. We will be doing a hike at Hellman Park instead. Address is 5700 Greenleaf Ave. in the city of Whittier. Be there 11am sharp!
• Box will be closed this Sunday, April 20 for Easter.
• Yoga At The Box!! – Starting April 17
  We will have yoga at the box every Thursday at 6pm and Sunday at 12noon. Great way to spend your rest days so don’t miss out.
• Turf Wars 2 + Kids Competition - April 26
  We are happy to announce that we have 11 athletes that will be competing in the NLI Turf War 2 + Kids Competition. Venue will only be a few blocks away at Cerritos College. So if not as a competitor, come out and support the CFL Team!!
• 2014 Get Ready For Summer (GRFS) Team Challenge – April 28 to June 20
  This Team Challenge will be divided into four teams which will consist of 8 members
  each. 4 Girls and 4 Guys (2 Newbie girls and 2 Newbie guys and 2 Seasoned girls and
  2 seasoned guys). Each team will be led by 2 CFL Coach’s and a delegate.Once we have reached 32 contestants, they will be randomly picked by the coach’s to create their teams. 

  1. The buy-in for this challenge is $25 which will go toward the pot prize and a Team T-Shirt.
  2. This Challenge will be judged on 5 weekly WODs. Each WOD will be ranked based on the times or rounds/reps for each individual then as a team aggregate score.
  3. This is an 8 week Challenge that will begin Monday, April 28, and will end Friday, June 20.
  4. Participants will have between April 14 – 23 to sign-up.
  5. The teams will be selected on April 26 after the NLI Competition at the box (cfLIVE Draft “Potluck” Night)

  Each team will have from April 28 to May 16 (3 weeks) to train and prepare for the unknown.All training regimen and programming will be the same for all teams. Contestants that deviate from the agreed training/programming will be disqualified as well as for his/her respective team.

  Starting May 19 every Monday, for the next 5 weeks, a WOD will be posted for each team member to perform before the following Friday. All times or Rounds/Reps for each team will be aggregated and ranked. The team ranked the highest by the end of 5 weeks/WODs will be declared the winner. All 5 WODs will be designed to accommodate both newbie and seasoned athletes.

  Winners will be announced at the beach party on Saturday, June 21.

  So, be sure to sign-up as soon as you can! It will be a fun 8 weeks!! Look for the sign-up forms at the box or download from here.

Strength:
Find new 1RM Back Squat (15 minutes)
Find new 1RM Deadlift (15 minutes)

WOD: AMRAP in 12 minutes

5x Squat Cleans (m:155#/f:105#)
10x Pulls-ups
15x Box jumps
25x Double-unders