Wednesday “Gian’s Bday WOD” 11/14/2012


  • New payment options available
    For more convenience, CFL is now offering flexible payment options for those that are always on the go. See GETTING STARTED for details.
  • 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
  • CrossFit Kids LIVE!
    Reminder – CrossFit Kids LIVE this Saturday. 6 FREE SATURDAY sessions remaining thru December 29 (excluding November 24):
    -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)

Skill: Hang Cleans 5-5-5 70% of 1RM Clean & Jerk
Strength: Find 1RM of Clean & Jerk (15 minutes)

Gian’s Bday WOD: 4 rounds for time of

10x Front squat Lunges (m:115#/f:75#)
10x KBS (m:55#/f:35#)
25x Goblet squats

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