Sunday 7/1/2012

Announcements:

  • Independence Day Schedule for Wednesday, July 4 2012
    Only three seesions for July 4th – 9am, 10am & 11am
  • CFL Beach WOD Party at Huntington Beach. Saturday, July 7 2012
    Beach WOD and Volleyball Potluck style! We will be at the Volleyball area just south of Huntington Beach Pier. Time still to be determined. Stay tuned…
  • 31 Heroes WOD on Friday, August 3th
    All sessions
  • CFL One Year Anniversary Party! – Saturday, August 4
    Celebration will commence immediately after the WOD.

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

Saturday “Walt’s Bday WOD” 6/30/2012

Announcements:

  • CFL Beach WOD Party at Huntington Beach. Saturday, July 7 2012
    Beach WOD and Volleyball Potluck style! We will be at the Volleyball area just south of Huntington Beach Pier. Time still to be determined. Stay tuned…

Walt’s Bday Partner WOD: Below for time

31x Hand Release Push-up/Plank hold
31x V-ups/Hollow Core
31x Wall Balls/Half squat hold
31x Back Ext/Superman hold
31x HSPU/HSHold
31x Lunges/OH Weight plate hold (45#/25#)

Partner 1 will perform the movement while partner 2 performs the hold, then they swap until each completes 31 reps. After each partner completes the 31 reps, they will move to the next element until the last element is complete. If one partner rests for the hold, then the other must stop with the repetitions.

Friday “Robin’s Bday WOD” 6/29/2012

Announcements:

  • CFL Beach WOD Party at Huntington Beach. Saturday, July 7 2012
    Beach WOD and Volleyball Potluck style! We will be at the Volleyball area just south of Huntington Beach Pier. Time still to be determined. Stay tuned…

Skill: Gymnastics

Robin’s Bday WOD:

Start and end with a 400m run

5 rounds for time:

9x OHS (m:95#/f:65#)
16x KB swings (m:55#/f:35#)
16x Box jumps (m:24″/f:20″)

Thursday 6/28/2012

Announcements:

  • CFL Beach WOD Party at Huntington Beach. Saturday, July 7 2012
    Beach WOD and Volleyball Potluck style! We will be at the Volleyball area just south of Huntington Beach Pier. Time still to be determined. Stay tuned…

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

Wednesday 6/27/2012

Announcements:

  • CFL Beach WOD Party at Huntington Beach. Saturday, July 7 2012
    Beach WOD and Volleyball Potluck style! We will be at the Volleyball area just south of Huntington Beach Pier. Time still to be determined. Stay tuned…

Skill: Overhead squat 3-3-3-3-3x

WOD: 5 Rounds for time

3x Muscle-ups (mod: 6 C2b+6 Ring dips)
9x HSPU
15x Deadlifts (m:205#/f:145#)

Saturday 6/23/2012

Announcements:

  • Summer Challenge 2012
    Congrats to the winners of the Summer Challenge!!
    Seasoned Members: Jenny Gutierrez for the ladies and Ben Luna for the men!
    New Members: Mariela Holguin for the ladies and Joe Klein for the men.

Partner WOD: AMRAP 20 min

Partner 1: 30x Sit-ups*
Partner 2: Hollow core
400m Run

*Alternate with V-ups and Leg raise twists

Partner 1 performs 20 of the described movements while Partner 2 holds a hollow core position. When Partner 1 completes the 20 reps, both athletes swap until Partner 2 completes the 20 reps. Once both complete the 20 reps, they must run 400m together. Partners continue to generate reps alternating with Sit-ups, V-ups and Leg raises until 20 minutes is up. If a partner rests, other partner must also rest.

Friday 6/22/2012

Announcements:

  • Summer Challenge 2012
    We hope all of our participants had a great time with the Summer Challenge! We certainly have seen a bunch of PR’s and goals get accomplished during the 8 weeks and have noticed the big changes in your physical appearances.
    Winners will be announced on Friday, June 22 at 7pm.

Strength: Hang power snatch 5-5-5-5-5x

WOD: 5 rounds for time

9x Deadlift (m:135#/f:95#)
6x Hang power snatch
3x OHS