Friday 11/23/2012


  • 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)

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

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