Tuesday 1/1/2013

Announcements:

  • New Years Week Schedule
    Monday, December 31 = 6am, 7am & 6pm
    Tuesday, New Years Day = Closed
    Wednesday, January 2 through Friday, January 4 is normal schedule.
  • CFL Paleo Challenge starts January 14! More details to follow.

Box is closed for New Years!!

WOD:
Cash-in: Find a designated driver

AMRAP of: Being safe, responsible and having fun!!

Cash-out: Sleep and recover until 1pm ūüôā

Monday 12/31/2012

Announcements:

  • New Years Week Schedule
    Monday, December 31 = 6am, 7am & 6pm
    Tuesday, New Years Day = Closed
    Wednesday, January 2 through Friday, January 4 is normal schedule.
  • CFL Paleo Challenge starts January 14! More details to follow.

Strength: 5×5 Deadlift (50%>70%)
Skill: 7×1 Hang Clean + Clean & Jerk (50%>70%)

WOD: For time

Cash-In 400m run

21-15-9x
Floor Wipers
Clean & Jerk (m:115#/f:75#)

Cash-Out 400m run

Sunday 12/30/2012

Announcements:

  • New Years Week Schedule
    Monday, December 31 = 6am, 7am & 6pm
    Tuesday, New Years Day = Closed
    Wednesday, January 2 through Friday, January 4 is normal schedule.
  • CFL Paleo Challenge starts January 14! More details to follow.

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

Saturday 12/29/2012

Announcements:

  • New Years Week Schedule
    Monday, December 31 = 6am & 7am
    Tuesday, New Years Day = Closed
    Wednesday, January 2 through Friday, January 4 is normal schedule.
  • CrossFit Kids LIVE!
    Reminder – CrossFit Kids LIVE last FREE SATURDAY session tomorrow, 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
    info@crossfitlive.com
Partner WOD for time:
 
50x Thrusters each
400m Weighted BB run (m:115#/f:75#)
25x Push-ups each
400m Weighted BB run
25x Sit-ups each
400m Weighted BB run
25x Pull-ups each
 
Notes:
1. Bar must be loaded without bar resting on ground before the first weighted run
2. Barbell must be held at ends of  the bar from the hip during the partner run
3. One person works out at a time
4. Barbell never rests on ground (5 burpees penalty) Allowed only when doing movements
5. For push-ups, plank rests only
6. For sit-ups, anchor feet under plates

Friday 12/28/2012

Announcements:

  • New Years Week Schedule
    Monday, December 31 = 6am & 7am
    Tuesday, New Years Day = Closed
    Wednesday, January 2 through Friday, January 4 is normal schedule.
  • CrossFit Kids LIVE!
    Reminder – CrossFit Kids LIVE this Saturday. Last FREE SATURDAY session on 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
    info@crossfitlive.com

Skill: Snatch Balance 3×5 of 70% of 1RM
Strength: Find 1RM Snatch (15 minutes)

WOD: AMRAP in 9 minutes

8x HSPU
10x Alt. Pistols
12x OHS (m:95#/f:65#)

Cool Down: “Annie”

50-40-30-20-10x of
Double-unders
Sit-ups

Thursday 12/27/2012

Announcements:

  • New Years Week Schedule
    Monday, December 31 = 6am & 7am
    Tuesday, New Years Day = Closed
    Wednesday, January 2 through Friday, January 4 is normal schedule.
  • CrossFit Kids LIVE!
    Reminder – CrossFit Kids LIVE this Saturday. Last FREE SATURDAY session on 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
    info@crossfitlive.com

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

Wednesday ” Charlie’s Bday WOD” 12/26/2012

Announcements:

  • New Years¬†Week Schedule
    Monday, December 31 = 6am & 7am
    Tuesday, New Years Day = Closed
    Wednesday, January 2 through Friday, January 4 is normal schedule.
  • CrossFit Kids LIVE!
    Reminder – CrossFit Kids LIVE this Saturday. Last FREE SATURDAY session on 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
    info@crossfitlive.com

Strength: Find 1 RM of Clean & Jerk (15min)
Skill: Practice Skill/Weakness

Charlie’s Bday WOD: 3 Rounds for time:

12x Pull-ups
25x Wall balls (m:20#/f:15#)
28x Sit-ups
400m Run

Tuesday “Merry Christmas” 12/25/2012

Announcements:

  • Christmas Week Schedule
    Monday, December 24 = 6am & 7am
    Tuesday, Christmas Day = Closed
    Wednesday, December 26 through Friday, December 28 is normal schedule.
  • CrossFit Kids LIVE!
    Reminder – CrossFit Kids LIVE this Saturday. Last FREE SATURDAY session on 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
    info@crossfitlive.com

WOD: AMRAP of Hugs and Kisses with Family and Friends

Monday 12/24/2012

Announcements:

  • Christmas Week Schedule
    Monday, December 24 = 6am & 7am
    Tuesday, Christmas Day = Closed
    Wednesday, December 26 through Friday, December 28 is normal schedule.
  • CrossFit Kids LIVE!
    Reminder – CrossFit Kids LIVE this Saturday. Last FREE SATURDAY session on 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
    info@crossfitlive.com

Skill/Strength:
AMRAP of HSPU in 1 minute
Rest 5 minutes
AMRAP of Kipping Pull-ups, Bar-ups or Muscle-ups in 1 minute

WOD: 40-30-20-10x of:

Squats
Shoulder to OH (m:75#/f:45#)
Double-unders

 

Sunday 12/23/2012

Announcements:

  • Christmas Week Schedule
    Monday, December 24 = 6am & 7am
    Tuesday, Christmas Day = Closed
    Wednesday, December 26 through Friday, December 28 is normal schedule.
  • CrossFit Kids LIVE!
    Reminder – CrossFit Kids LIVE this Saturday. Last FREE SATURDAY session on 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
    info@crossfitlive.com

Members,
Sorry for any inconvenience, but unfortunately, CFL has changed todays schedule and will not be able to open the box this afternoon.