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Thursday 1/19/2017

Announcements:

  • Box Closed for noobfest competition – Saturday, January 21
    The box will be closed this Saturday for the noobfest Competiton. We will all be at Code 3 CrossFit to watch our teams compete. Please see below.
  • 2017 Noobfest Partner Competition – Saturday, January 21
    Mark your calendars and come out and support our CFL athletes! We now have 5 teams confirmed that will be competing

    Schedule:
    9:00 AM – 10:30 AM: Event 1 – Cluster Ladder
    10:00 AM – 2:00 PM: Floater
    10:45 AM – 12:15 PM: Event 2 – Sprint Relay
    12:30 PM – 2:30 PM: Event 3 – Chipper

    Limbo for the Nguyen (Mel & Penney) – Heat 2
    New Kids on the Box (John & Luis) – Heat 5
    Not Fast Just Furious (Enio & James) – Heat 6
    Nu Tang Clan (Art & Don) – Heat 6
    The GuaPogi Boys (Juan & Zane) – Heat 7

    -Park on the streets in the surrounding neighborhood.
    -Restrooms, showers and water will be available. Bring a refillable bottle.
    -There are a lot of great food options within walking distance (Gardena Bowl Coffee Shop) or a short drive

  • VIEW LEADERBOARD

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/2017/01/18/wednesday-1192017/

Wednesday 1/18/2017

Announcements:

  • Box Closed for noobfest competition – Saturday, January 21
    The box will be closed this Saturday for the noobfest Competiton. We will all be at Code 3 CrossFit to watch our teams compete. Please see below.
  • 2017 Noobfest Partner Competition – Saturday, January 21
    Mark your calendars and come out and support our CFL athletes! We now have 5 teams confirmed that will be competing

    Schedule:
    9:00 AM – 10:30 AM: Event 1 – Cluster Ladder
    10:00 AM – 2:00 PM: Floater
    10:45 AM – 12:15 PM: Event 2 – Sprint Relay
    12:30 PM – 2:30 PM: Event 3 – Chipper

    Limbo for the Nguyen (Mel & Penney) – Heat 2
    New Kids on the Box (John & Luis) – Heat 5
    Not Fast Just Furious (Enio & James) – Heat 6
    Nu Tang Clan (Art & Don) – Heat 6
    The GuaPogi Boys (Juan & Zane) – Heat 7

    -Park on the streets in the surrounding neighborhood.
    -Restrooms, showers and water will be available. Bring a refillable bottle.
    -There are a lot of great food options within walking distance (Gardena Bowl Coffee Shop) or a short drive

  • VIEW LEADERBOARD

Skill: Pull-overs

Strength:
Bench press – 65% 3×8
Deadlift – 65% 3×8

WOD: AMRAP in 9 min
1 Pull-over (mod. 3 knees to elbows)
19′ Handstand Walk (mod. 6 HSPU)
24 Double-unders

Rest 2 minutes

AMRAP in 3 min
9 Alternating Pistols
3 Muscle-ups (mod. 6 CTB)

Permanent link to this article: http://crossfitlive.com/2017/01/18/wednesday-1182017/

Tuesday 1/17/2017

Announcements:

  • Box Closed for noobfest competition – Saturday, January 21
    The box will be closed this Saturday for the noobfest Competiton. We will all be at Code 3 CrossFit to watch our teams compete. Please see below.
  • 2017 Noobfest Partner Competition – Saturday, January 21
    Mark your calendars and come out and support our CFL athletes! We now have 5 teams confirmed that will be competing

    Schedule:
    9:00 AM – 10:30 AM: Event 1 – Cluster Ladder
    10:00 AM – 2:00 PM: Floater
    10:45 AM – 12:15 PM: Event 2 – Sprint Relay
    12:30 PM – 2:30 PM: Event 3 – Chipper

    Limbo for the Nguyen (Mel & Penney) – Heat 2
    New Kids on the Box (John & Luis) – Heat 5
    Not Fast Just Furious (Enio & James) – Heat 6
    Nu Tang Clan (Art & Don) – Heat 6
    The GuaPogi Boys (Juan & Zane) – Heat 7

    -Park on the streets in the surrounding neighborhood.
    -Restrooms, showers and water will be available. Bring a refillable bottle.
    -There are a lot of great food options within walking distance (Gardena Bowl Coffee Shop) or a short drive

  • VIEW LEADERBOARD

Skill: Handstand push-up/walks

Strength:
Strict Press – 65% 3×8
Back squat – 65% 3×8

WOD: For time

45 Calorie row
30 Burpees
15 Wall walks

Permanent link to this article: http://crossfitlive.com/2017/01/17/tuesday-1172017/

Monday 1/16/2017

Announcements:

  • Box Closed for noobfest competition – Saturday, January 21
    The box will be closed this Saturday for the noobfest Competiton. We will all be at Code 3 CrossFit to watch our teams compete. Please see below.
  • 2017 Noobfest Partner Competition – Saturday, January 21
    Mark your calendars and come out and support our CFL athletes! We now have 5 teams confirmed that will be competing

    Schedule:
    9:00 AM – 10:30 AM: Event 1 – Cluster Ladder
    10:00 AM – 2:00 PM: Floater
    10:45 AM – 12:15 PM: Event 2 – Sprint Relay
    12:30 PM – 2:30 PM: Event 3 – Chipper

    Limbo for the Nguyen (Mel & Penney) – Heat 2
    New Kids on the Box (John & Luis) – Heat 5
    Not Fast Just Furious (Enio & James) – Heat 6
    Nu Tang Clan (Art & Don) – Heat 6
    The GuaPogi Boys (Juan & Zane) – Heat 7

    -Park on the streets in the surrounding neighborhood.
    -Restrooms, showers and water will be available. Bring a refillable bottle.
    -There are a lot of great food options within walking distance (Gardena Bowl Coffee Shop) or a short drive

  • VIEW LEADERBOARD

Strength:
Front squat – 65% 3×8
3 Power Cleans + 1 Jerk @75%
2 Power Cleans + 1 Jerk @80%
2 Power Cleans + 1 Jerk @85%
1 Clean & Jerk @90%

WOD: 5 Rounds for time

10 Toes to bars
5 Full Clean & Split Jerks (75% of 1RM)
200m run

Permanent link to this article: http://crossfitlive.com/2017/01/16/monday-1162017/

Sunday 1/15/2017

Announcements:

  • 2017 Noobfest Partner Competition – Saturday, January 21
    Mark your calendars and come out and support our CFL athletes!

    John and Luis
    Don E. and Art
    James R. and Enio
    Zane and Juan
    Melanie L and Penney

    This competition is perfect for the beginner/intermediate athlete looking to test their abilities in a fun, high energy environment.

    It’s not too late to sign-up! Spots are still available!!

    Format:
    2 guys or 2 girls per team
    One division only per gender

    $120 per team
    Click here for more info and registration.

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/2017/01/14/sunday-1152017/

Saturday 1/14/2017

Announcements:

  • 2017 Noobfest Partner Competition – Saturday, January 21
    Mark your calendars and come out and support our CFL athletes!

    John and Luis
    Don E. and Art
    James R. and Enio
    Zane and Juan
    Melanie L and Penney

    This competition is perfect for the beginner/intermediate athlete looking to test their abilities in a fun, high energy environment.

    It’s not too late to sign-up! Spots are still available!!

    Format:
    2 guys or 2 girls per team
    One division only per gender

    $120 per team
    Click here for more info and registration.

Partner WOD: For time

Buy-in 400m Farmers carry (35#/20#) (partners run together)

Then… 3 rounds of (shared reps, one works at a time)

25 DB Hang cleans (35#/20#)
50 V-ups
25 Box jumps (24″/20″)

Cash-out with 1k row (shared, one works at a time)

Permanent link to this article: http://crossfitlive.com/2017/01/14/friday-1142017/

Friday 1/13/2017

Announcements:

  • 2017 Noobfest Partner Competition – Saturday, January 21
    Mark your calendars and come out and support our CFL athletes!

    John and Luis
    Don E. and Art
    James R. and Enio
    Zane and Juan
    Melanie L and Penney

    This competition is perfect for the beginner/intermediate athlete looking to test their abilities in a fun, high energy environment.

    It’s not too late to sign-up! Spots are still available!!

    Format:
    2 guys or 2 girls per team
    One division only per gender

    $120 per team
    Click here for more info and registration.

Skill: Handstand Push-up/Walks

Strength:
Snatch Pull – 4 x 3 @85%
Snatch –2 x 2 @75%, 2 x 2 80%

WOD: AMRAP in 15 minutes

10-9-8-7-6-5-4-3-2-1 then back up

Hang snatches (95#/65#)
Bar-facing burpees

Permanent link to this article: http://crossfitlive.com/2017/01/13/friday-1132017/

Thursday 1/12/2017

Announcements:

  • 2017 Noobfest Partner Competition – Saturday, January 21
    Mark your calendars and come out and support our CFL athletes!

    John and Luis
    Don E. and Art
    James R. and Enio
    Zane and Juan
    Melanie L and Penney

    This competition is perfect for the beginner/intermediate athlete looking to test their abilities in a fun, high energy environment.

    It’s not too late to sign-up! Spots are still available!!

    Format:
    2 guys or 2 girls per team
    One division only per gender

    $120 per team
    Click here for more info and registration.

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/2017/01/11/thursday-1122017/

Wednesday 1/11/2017

Announcements:

  • Congratulation to GQ Gerry for surpassing 1000 WODs!
    Let’s give it up to Gerry for completing a major milestone in the CrossFit industry. He has completed over 1000 WODs since he started in 2011 when CFL officially started. An accomplishment that shows dedication, perseverance and commitment to what he loves to do.
  • 2017 Noobfest Partner Competition – Saturday, January 21
    Mark your calendars and come out and support our CFL athletes!

    John and Luis
    Don E. and Art
    James R. and Enio
    Zane and Juan
    Melanie L and Penney

    This competition is perfect for the beginner/intermediate athlete looking to test their abilities in a fun, high energy environment.

    It’s not too late to sign-up! Spots are still available!!

    Format:
    2 guys or 2 girls per team
    One division only per gender

    $120 per team
    Click here for more info and registration.

Strength:
Strict Press – 3×10 @50%
Back squat –3×10 @50%

Gerry’s 1000 WOD: For time

100m Run
100m Run Backward
100 Shoulder to overhead (45#/35#)
100 Lateral barbell hops
100 Back extensions
100 Squats
100 Mountain Climbers
100 Sit-ups
100 Sumo deadlift high-pulls (45#/35#)
100 Double-unders

Then say “where my dogs at?!!” then bark!

Permanent link to this article: http://crossfitlive.com/2017/01/10/wednesday-1112017/

Tuesday 1/10/2017

Announcements:

  • Congratulation to GQ Gerry for surpassing 1000 WODs!
    Let’s give it up to Gerry for completing a major milestone in the CrossFit industry. He has completed over 1000 WODs since he started in 2011 when CFL officially started. An accomplishment that shows dedication, perseverance and commitment to what he loves to do.
  • 2017 Noobfest Partner Competition – Saturday, January 21
    Mark your calendars and come out and support our CFL athletes!

    John and Luis
    Don E. and Art
    James R. and Enio
    Zane and Juan
    Melanie L and Penney

    This competition is perfect for the beginner/intermediate athlete looking to test their abilities in a fun, high energy environment.

    It’s not too late to sign-up! Spots are still available!!

    Format:
    2 guys or 2 girls per team
    One division only per gender

    $120 per team
    Click here for more info and registration.

Strength:
Bench press – 3×10 @50%
Deadlift – 3×10 @50%

Skill: Kipping/butterfly pull-ups

WOD: AMRAP in 12 minutes

5-10-15-20-25… and so on

Box Jumps (24″/20″)
Deadlifts (185#/125#)
Pull Ups
KBS (55#/35#)
Wall Balls (20#/15#)

Permanent link to this article: http://crossfitlive.com/2017/01/10/tuesday-1102017/

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