Saturday 12/1/2012

Announcements:

  • 5am-Zombie Sessions starts Monday, December 3
    For those that are interested in the 5am-Zombie sessions, RSVP is required on the calendar before 9pm the night prior. Please go to Calendar to reserve your spot.
  • Holiday Party – Saturday, December 22
    Members CFL’s Holiday Party on Saturday, December 22 at 12 noon. Bring your favorite dish/drinks and a $5-$10 gift for White Elephant. Preferably a coed gift funny or serious.
  • CrossFit Kids LIVE!
    Reminder – CrossFit Kids LIVE this Saturday. FREE SATURDAY sessions ends left December 29:
    -Preschool (3-5 years old): 9:30am (20-min session)
    -Kids (6-10 years old): 10:00am (30-min session)
    For additional info, call or email us. Let’s have our kids discover the fun of fitness!
    213.293.9348 (XFIT)
    info@crossfitlive.com

Partner WOD: 300 Sit-ups for time

Partner 1 does 20 sit-ups with 10 push-ups while Partner 2 does a 200m run. When Partner 2 completes the run, he/she switches with Partner 1 and resumes sit-ups and push-ups. Partners continue until 300 sit-ups are complete.

Friday 11/30/2012

Announcements:

  • Holiday Party – Saturday, December 22
    Members CFL’s Holiday Party on Saturday, December 22 at 12 noon. Bring your favorite dish/drinks and a $5-$10 gift for White Elephant. Preferably a coed gift funny or serious.
  • CrossFit Kids LIVE!
    Reminder – CrossFit Kids LIVE this Saturday. FREE SATURDAY sessions ends left December 29:
    -Preschool (3-5 years old): 9:30am (20-min session)
    -Kids (6-10 years old): 10:00am (30-min session)
    For additional info, call or email us. Let’s have our kids discover the fun of fitness!
    213.293.9348 (XFIT)
    info@crossfitlive.com

Strength: Back Squat 5×3 (50% > 80% of 1RM)
Skill: Practice weakness/Technique

WOD: 1 round for time

15x Hang Power Snatches (m:95#/f:65#)
400m run
15x Pull-ups
10x Power Snatches
200m run
10x Chest 2 Bar
5x Snatches
100m run
5x Bar ups
100m run
5x Snatches
10x Chest 2 Bar
200m run
10x Power Snatches
15x Pull-ups
400m run
15x Hang Power Snatches

Thursday 11/29/2012

Announcements:

  • Holiday Party – Saturday, December 22
    Members CFL’s Holiday Party on Saturday, December 22 at 12 noon. Bring your favorite dish/drinks and a $5-$10 gift for White Elephant. Preferably a coed gift funny or serious.
  • CrossFit Kids LIVE!
    Reminder – CrossFit Kids LIVE this Saturday. FREE SATURDAY sessions ends left December 29:
    -Preschool (3-5 years old): 9:30am (20-min session)
    -Kids (6-10 years old): 10:00am (30-min session)
    For additional info, call or email us. Let’s have our kids discover the fun of fitness!
    213.293.9348 (XFIT)
    info@crossfitlive.com

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

Wednesday 11/28/2012

Announcements:

  • Holiday Party – Saturday, December 22
    Members CFL’s Holiday Party on Saturday, December 22 at 12 noon. Bring your favorite dish/drinks and a $5-$10 gift for White Elephant. Preferably a coed gift funny or serious.
  • CrossFit Kids LIVE!
    Reminder – CrossFit Kids LIVE this Saturday. FREE SATURDAY sessions ends left December 29:
    -Preschool (3-5 years old): 9:30am (20-min session)
    -Kids (6-10 years old): 10:00am (30-min session)
    For additional info, call or email us. Let’s have our kids discover the fun of fitness!
    213.293.9348 (XFIT)
    info@crossfitlive.com

Strength: OHS 5×3 (50% >;; 80% of 1RM)
Skill: Hang Power Snatch 7×1 (50% >;; 70% of 1RM Snatch)

WOD:

300 Double-unders for time. Do 5 Burpee Tuck-jumps EMOM

Start WOD with 5 Burpee Tuck-jumps

Cool down: 1K Row

Tuesday 11/27/2012

Announcements:

  • Holiday Party – Saturday, December 22
    Members CFL’s Holiday Party on Saturday, December 22 at 12 noon. Bring your favorite dish/drinks and a $5-$10 gift for White Elephant. Preferably a coed gift funny or serious.
  • CrossFit Kids LIVE!
    Reminder – CrossFit Kids LIVE this Saturday. FREE SATURDAY sessions ends left December 29:
    -Preschool (3-5 years old): 9:30am (20-min session)
    -Kids (6-10 years old): 10:00am (30-min session)
    For additional info, call or email us. Let’s have our kids discover the fun of fitness!
    213.293.9348 (XFIT)
    info@crossfitlive.com

Strength: Front squat 5×3 (50% >; 80% of 1RM)
Skill: Hang Power Clean 7×1 (50% >; 70% of 1RM of C&J)

WOD: AMRAP in 7 minutes

12x Hang Power Cleans (m:115#/f:75#)
10x Shoulder to OH
8x OHS

Monday “Mil’s Bday WOD” 11/26/2012

Announcements:

  • Holiday Party – Saturday, December 22
    Members CFL’s Holiday Party on Saturday, December 22 at 12 noon. Bring your favorite dish/drinks and a $5-$10 gift for White Elephant. Preferably a coed gift funny or serious.
  • CrossFit Kids LIVE!
    Reminder – CrossFit Kids LIVE this Saturday. FREE SATURDAY sessions ends left December 29:
    -Preschool (3-5 years old): 9:30am (20-min session)
    -Kids (6-10 years old): 10:00am (30-min session)
    For additional info, call or email us. Let’s have our kids discover the fun of fitness!
    213.293.9348 (XFIT)
    info@crossfitlive.com

Strength: Deadlift 5×3 (50% > 80% of 1RM)
Skill: Snatch Hi-Pull 3×3, heavy

Mil’s Bday WOD: 3 rounds for time of

11x Burpee Wall Ball Cleans (m:20#/f:15#)
25x Med Ball Sit-ups
42x Double-unders
200m Weighted run (with Med ball)

Sunday 11/25/2012

Announcements:

  • Holiday Party – Saturday, December 22
    Members CFL’s Holiday Party on Saturday, December 22 at 12 noon. Bring your favorite dish/drinks and a $5-$10 gift for White Elephant. Preferably a coed gift funny or serious.
  • CrossFit Kids LIVE!
    Reminder – CrossFit Kids LIVE this Saturday. FREE SATURDAY sessions ends left December 29:
    -Preschool (3-5 years old): 9:30am (20-min session)
    -Kids (6-10 years old): 10:00am (30-min session)
    For additional info, call or email us. Let’s have our kids discover the fun of fitness!
    213.293.9348 (XFIT)
    info@crossfitlive.com

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

Saturday 11/24/2012

Announcements:

  • Session times during the Holidays Starting November 19, there will be no 2pm & 3pm sessions for the remainder of the year. Starting Monday, January 7, 2013, 2pm & 3pm sessions will resume including Tuesdays. Thanksgiving week schedule are as follows (11/19 thru 11/24): Monday & Tuesday: 6am, 7am, 4pm, 5pm, 6pm, 7pm & 8pm Wednesday: 6am, 7am, 4pm, 5pm, 6pm & 7pm Thursday (Thanksgiving Day): Closed Friday: 5pm, 6pm & 7pm Saturday: 11am Standby for Christmas week times
  • Holiday Party – Saturday, December 22 Come and join CFL’s Holiday Party on Saturday, December 22 at 12 noon. Bring your favorite dish/drinks and a $5-$10 gift for White Elephant. Preferably a coed gift funny or serious.
  • CrossFit Kids LIVE! Reminder – No CrossFit Kids LIVE this Saturday. 5 remaining FREE SATURDAY sessions will resume December 1 thru December 29: -Preschool (3-5 years old): 9:30am (20-min session) -Kids (6-10 years old): 10:00am (30-min session) For additional info, call or email us. Let’s have our kids discover the fun of fitness! 213.293.9348 (XFIT) info@crossfitlive.com

Partner WOD: AMRAP in 15 minutes

Partner 1:
10x KB SDHP (m:55#/f:35#)
10x KB Swings
10x KB Goblet Squats

Partner 2:
200m run

Partners swap after every 200m run until 15 minutes is up. Reps are resumed after every swap.

Friday 11/23/2012

Announcements:

  • Session times during the Holidays
    Starting November 19, there will be no 2pm & 3pm sessions for the remainder of the year. Starting Monday, January 7, 2013, 2pm & 3pm sessions will resume including Tuesdays.

    Thanksgiving week schedule are as follows (11/19 thru 11/24):
    Monday & Tuesday: 6am, 7am, 4pm, 5pm, 6pm, 7pm & 8pm
    Wednesday: 6am, 7am, 4pm, 5pm, 6pm & 7pm
    Thursday (Thanksgiving Day): Closed
    Friday: 5pm, 6pm & 7pm
    Saturday: 11am

    Standby for Christmas week times

  • Holiday Party – Saturday, December 22
    Come and join CFL’s Holiday Party on Saturday, December 22 at 12 noon. Bring your favorite dish/drinks and a $5-$10 gift for White Elephant. Preferably a coed gift funny or serious.
  • CrossFit Kids LIVE!
    Reminder – No CrossFit Kids LIVE this Saturday. 5 remaining FREE SATURDAY sessions will resume December 1 thru December 29:
    -Preschool (3-5 years old): 9:30am (20-min session)
    -Kids (6-10 years old): 10:00am (30-min session)
    For additional info, call or email us. Let’s have our kids discover the fun of fitness!
    213.293.9348 (XFIT)
    info@crossfitlive.com

Strength: Back squat 5×5 (50% >; 70% of 1RM)
Skill: Practice weakness/skill

WOD: 4 rounds of

1x Rope climb
10x Handstand Push-ups
1x Rope climb
10x Toes 2 bar

Cool down:
800m run
20x Double-unders
400m run
30x Double-unders
200m run
60x Double-unders

Thursday “Happy Thanksgiving” 11/22/2012

Announcements:

  • Session times during the Holidays
    Starting November 19, there will be no 2pm & 3pm sessions for the remainder of the year. Starting Monday, January 7, 2013, 2pm & 3pm sessions will resume including Tuesdays.

    Thanksgiving week schedule are as follows (11/19 thru 11/24):
    Monday & Tuesday: 6am, 7am, 4pm, 5pm, 6pm, 7pm & 8pm
    Wednesday: 6am, 7am, 4pm, 5pm, 6pm & 7pm
    Thursday (Thanksgiving Day): Closed
    Friday: 5pm, 6pm & 7pm
    Saturday: 11amStandby for Christmas week times
  • Holiday Party – Saturday, December 22
    Come and join CFL’s Holiday Party on Saturday, December 22 at 12 noon. Bring your favorite dish/drinks and a $5-$10 gift for White Elephant. Preferably a coed gift funny or serious.
  • CrossFit Kids LIVE!
    Reminder – No CrossFit Kids LIVE this Saturday. 5 remaining FREE SATURDAY sessions will resume December 1 thru December 29:
    -Preschool (3-5 years old): 9:30am (20-min session)
    -Kids (6-10 years old): 10:00am (30-min session)
    For additional info, call or email us. Let’s have our kids discover the fun of fitness!
    213.293.9348 (XFIT)
    info@crossfitlive.com

Box closed today: Observing Thanksgiving