Monday “Labor Day” 9/1/2014

Announcements:

  • Box will be closed Monday, September 1 for Labor Day
  • CFL 3 Year Anniversary Party – Saturday, September 6
    For this years Anniversary party, we will close the box and have it at Bolsa Chica State Beach, Tower 21 next to the basketball courts. We’ll plan on being there at 10am. Bring a small dish and drinks to share.

Box closed today for Labor Day.
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Permanent link to this article: http://crossfitlive.com/2014/08/31/monday-912014/

Sunday 8/31/2014

Announcements:

  • Congrats to Veronica and Bill for making July’s Athlete of the Month!! Great job guys!
  • Box will be closed Monday, September 1 for Labor Day
    Considering that the box is closed on Monday for Labor Day, Monday’s normal WOD has been programmed for Sunday, August 31 instead. Hours for Sunday are still 10am to 1pm. Feel free to come in to do Monday’s WOD or use as your traditional open gym.
  • CFL 3 Year Anniversary Party – Saturday, September 6
    For this years Anniversary party, we will close the box and have it at Bolsa Chica State Beach, Tower 21 next to the basketball courts. We’ll plan on being there at 10am. Bring a small dish and drinks to share.

Buy-in with 400m run

WOD: 3 Rounds for time

30m Overhead Weighted Lunges with Plate (m:45#/f:25#)
10x Handstand Push-ups
30x Squats

Cash-out with 400m run

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Permanent link to this article: http://crossfitlive.com/2014/08/30/sunday-8312014/

Saturday 8/30/2014

Announcements:

  • Box will be closed Monday, September 1 for Labor Day
    Considering that the box is closed on Monday for Labor Day, Monday’s normal WOD has been programmed for Sunday, August 31 instead. Hours for Sunday are still 10am to 1pm. Feel free to come in to do Monday’s WOD or use as your traditional open gym.
  • CFL 3 Year Anniversary Party – Saturday, September 6
    For this years Anniversary party, we will close the box and have it at Bolsa Chica State Beach, Tower 21 next to the basketball courts. We’ll plan on being there at 10am. Bring a small dish and drinks to share.

WOD: AMRAP – EMOM for 10 minutes

2x Snatches (m:135#/f:95#)
5x Burpee Knees to Elbow

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Permanent link to this article: http://crossfitlive.com/2014/08/29/saturday-8302014/

Friday 8/29/2014

Announcements:

  • No 5:30pm & 6:30pm Sessions for Friday, August 29.
  • Box will be closed Monday, September 1 for Labor Day
  • CFL 3 Year Anniversary Party – Saturday, September 6
    For this years Anniversary party, we will close the box and have it at Bolsa Chica State Beach, Tower 21 next to the basketball courts. We’ll plan on being there at 10am. Bring a small dish and drinks to share.

Skill/Strength:
- Front squat – 70% x 5; focus on speed up
- Power clean & jerk – 75% x 10; 1 min rest
- Snatch balance – 80% x 1; 85% x 1; 90% x 1

WOD: AMRAP in 12 minutes

10x KB Snatches: 5x Lt. & 5x Rt. (m:55#/f:35#)
15x Box Jumps (m:24″/f:20″)
30x Double-unders

Cool down: Planks – front/side; 2 x near max hold

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Permanent link to this article: http://crossfitlive.com/2014/08/28/friday-8292014/

Thursday 8/28/2014

Announcements:

  • No 5:30pm & 6:30pm Sessions for Friday, August 29.
  • Box will be closed Monday, September 1 for Labor Day
  • CFL 3 Year Anniversary Party – Saturday, September 6
    For this years Anniversary party, we will close the box and have it at Bolsa Chica State Beach, Tower 21 next to the basketball courts. We’ll plan on being there at 10am. Bring a small dish and drinks to share.

Active Recovery/Rest Day!

Make up a missed WOD or practice technique/skill and/or goals (4pm to 7pm)

Open Seminar to members on Rope Climb & progressions to a Rope Climb (5:30pm to 6pm)

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Permanent link to this article: http://crossfitlive.com/2014/08/27/thursday-8282014/

Wednesday 8/27/2014

Announcements:

  • No 5:30pm & 6:30pm Sessions for Friday, August 29.
  • Box will be closed Monday, September 1 for Labor Day
  • CFL 3 Year Anniversary Party – Saturday, September 6
    For this years Anniversary party, we will close the box and have it at Bolsa Chica State Beach, Tower 21 next to the basketball courts. We’ll plan on being there at 10am. Bring a small dish and drinks to share.

Skill/Strength:
– Snatch – heavy single; 75% of that x 1 x 5; 1 min rest on drop sets
– Clean – heavy single; 75% of that x 1 x 5; 1 min rest on drop sets
– Front squat – heavy single; 80% of that x 2 x 2

WOD: AMRAP in 7 minutes

10x Thrusters (m:135#/f:95#)
5x Burpees

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Permanent link to this article: http://crossfitlive.com/2014/08/26/wednesday-8272014/

Tuesday 8/26/2014

Announcements:

  • Box will be closed Monday, September 1 for Labor Day
  • CFL 3 Year Anniversary Party – Saturday, September 6
    For this years Anniversary party, we will close the box and have it at Bolsa Chica State Beach, Tower 21 next to the basketball courts. We’ll plan on being there at 10am. Bring a small dish and drinks to share.

Skill/Strength:
- Power snatch – 75% x 1 x 10; 1 min rest
- High-hang clean & jerk – 60% x 1 x 10; 1 min rest
- Front squat – 70% x 1; focus on speed up

WOD: For time

100x Sit-ups
50x Mountain Climbers
25x Toes to bar
50x Mountain Climbers
100x Sit-ups

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Permanent link to this article: http://crossfitlive.com/2014/08/25/tuesday-8262014/

Monday 8/25/2014

Announcements:

  • Box will be closed Monday, September 1 for Labor Day
  • CFL 3 Year Anniversary Party – Saturday, September 6
    For this years Anniversary party, we will close the box and have it at Bolsa Chica State Beach, Tower 21 next to the basketball courts. We’ll plan on being there at 10am. Bring a small dish and drinks to share.

Skill/Strength:
– Snatch – heavy single; 75% of that x 1 x 3
– Clean & jerk – heavy single; 75% of that x 1 x 3
– Front squat – heavy single; 80% of that x 3 x 3

WOD: For time

Cash-in: 200m DB farmers carry (m:35#/f:20#)

7-5-3 Muscle-up (mod x2 Ring Row & Dips)
3-5-7 Deadlift (m:225#/f:155#)

Cash-out: 200m DB farmers carry

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Permanent link to this article: http://crossfitlive.com/2014/08/24/monday-8252014/

Sunday 8/24/2014

Announcements:

  • Femme Royale Competition – Saturday, August 23
    Congrats to our CFL Teams! Nancy A. & Nat, Celina & Sandra, and Amber & Carolyn! Great job guys!!

    Redwolf CrossFit
    7383 Harriman Cir
    Huntington Beach, CA 92648

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/2014/08/23/sunday-8242014/

Saturday 8/23/3014

Announcements:

  • Box closed for Femme Royale Competition – Saturday, August 23
    Box closed Saturday, August 23. Come out and support three of our own CFL Teams! Nancy A. & Nat, Celina & Sandra, and Amber & Carolyn!

    Redwolf CrossFit
    7383 Harriman Cir
    Huntington Beach, CA 92648

Box closed today. Join us at Redwolf CF to support our CFL athletes!!

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Permanent link to this article: http://crossfitlive.com/2014/08/22/saturday-8233014/

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