Friday 2/1/2013

Announcements:

  • Super Bowl Sunday Schedule!
    There will only be a 2pm session on Super Bowl Sunday. No 3 or 4pm.
  • Progenex at CFL!
    Save the date!! Ryan from Progenex will be at our box on Wednesday, Feb. 6 from 4pm-7pm to present their product line and samples.
  • NYR Paleo Challenge – Day 19!
    Hang in there! Dont give up your 2 points on Super Bowl Sunday!!!
  • CrossFit Kids (CFK)
    Offered every Saturday. See ”Schedule” for session times, and ”Getting Started” for pricing.
Strength: Back Squat 5×3 (50% > 80% of 1RM)
Skill: Practice Weakness/Skill

WOD: For time

400m Run
10x Handstand Shoulder Touches (mod 10 sec hold)
400m Run Backwards
20ft Handstand Walk (mod 20 sec hold)
400m Run
10x Handstand Shoulder Touches
400m Run Backwards
20ft Handstand Walk

Thursday “January Athlete’s of the Month” 1/31/2013

Announcements:

  • January’s Athlete’s of the Month!!
    Let’s congratulate Karenina Arevalo and Joseph Gonzalez for January’s LIVE Athlete’s of the Month and Special Achievement Award to Nancy Corrales for taking her WOD’s into her 9th month pregnancy!!
  • Super Bowl Sunday Schedule!
    There will only be a 2pm session on Super Bowl Sunday. No 3 or 4pm.
  • Progenex at CFL!
    Save the date!! Ryan from Progenex will be at our box on Wednesday, Feb. 6 from 4pm-7pm to present their product line and samples.
  • NYR Paleo Challenge – Day 18!
    Hang in there! Everyone is still within a couple points. Anyone can still take this!!
  • CrossFit Kids (CFK)
    Offered every Saturday. See ”Schedule” for session times, and ”Getting Started” for pricing.

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

Wednesday 1/30/2013

Announcements:

  • Progenex at CFL!
    Save the date!! Ryan from Progenex will be at our box on Wednesday, Feb. 6 from 4pm-7pm to present their product line and samples.
  • NYR Paleo Challenge – Day 17!
    Please turn in your food logs if you haven’t already done so.
  • Athlete’s of the Month starting this month!!
    Starting January 31, CFL will be announcing “Athlete of the Month Awards and Prizes” for one male and one female. In a months time, CFL Coaches will vote on which athletes who has progressed in all aspects of CrossFit in addition to the dedication and effort shown, not only in the box, but outside of the box as well.
  • CrossFit Kids (CFK)
    Offered every Saturday. See ”Schedule” for session times, and ”Getting Started” for pricing.
Strength: Deadlift 5×3 (50% > 80% of 1RM)
Skill: Hang Clean + Clean & Jerk 7×1 (50% > 80% of 1RM of C&J)

WOD: 5 rounds for time

“DT” Compare to 10/26/12

12x Deadlift (m:155#/f:105#)
9x Hang Power Clean
6x Push Jerk

Tuesday 1/29/2013

Announcements:

  • Progenex at CFL!
    Save the date!! Ryan from Progenex will be at our box on Wednesday, Feb. 6 from 4pm-7pm to present their product line and samples.
  • NYR Paleo Challenge – Day 16!
    Half way there guys!! Please turn in your food logs if you haven’t already done so.
  • Athlete’s of the Month starting this month!!
    Starting January 31, CFL will be announcing “Athlete of the Month Awards and Prizes” for one male and one female. In a months time, CFL Coaches will vote on which athletes who has progressed in all aspects of CrossFit in addition to the dedication and effort shown, not only in the box, but outside of the box as well.
  • CrossFit Kids (CFK)
    Offered every Saturday. See ”Schedule” for session times, and ”Getting Started” for pricing.
Strength: Overhead Squat 5×3 (50% > 80% of 1RM)
Skill: Hang Snatch + Snatch 7×1 (50% > 80% of 1RM)

WOD: 3 rounds for time:

10x Toes-to-Bar
20x KBS (m:55#/f:35#)
400m Sandbag Carry (m:45#/f:25#)

Monday 1/28/2013

Announcements:

  • NYR Paleo Challenge
    Remember to turn in your food logs today.
  • Athlete’s of the Month starting this month!!
    Starting January 31, CFL will be announcing “Athlete of the Month Awards and Prizes” for one male and one female. In a months time, CFL Coaches will vote on which athletes who has progressed in all aspects of CrossFit in addition to the dedication and effort shown, not only in the box, but outside of the box as well.
  • CrossFit Kids (CFK)
    Offered every Saturday. See ”Schedule” for session times, and ”Getting Started” for pricing.
Strength: Front Squats 5×3 (50% > 80% of 1RM)
Skill: Handstand Push-ups/WalksWOD: For Time (20min cap): Compare to 6/19/12:100 Thrusters (m:95#/f:65#)
Every Minute On The Minute 15 DU’s or 45 Singles

Sunday 1/27/2013

Announcements:

  • NYR Paleo Challenge
    Remember to turn in your food logs tomorrow.
  • Athlete’s of the Month starting this month!!
    Starting January 31, CFL will be announcing “Athlete of the Month Awards and Prizes” for one male and one female. In a months time, CFL Coaches will vote on which athletes who has progressed in all aspects of CrossFit in addition to the dedication and effort shown, not only in the box, but outside of the box as well.
  • CrossFit Kids (CFK)
    Offered every Saturday. See ”Schedule” for session times, and ”Getting Started” for pricing.

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

Saturday 1/26/2013

Announcements:

  • Athlete’s of the Month starting this month!!
    Starting January 31, CFL will be announcing “Athlete of the Month Awards and Prizes” for one male and one female. In a months time, CFL Coaches will vote on which athletes who has progressed in all aspects of CrossFit in addition to the dedication and effort shown, not only in the box, but outside of the box as well.
  • CrossFit Kids (CFK)
    Offered every Saturday. See ”Schedule” for session times, and ”Getting Started” for pricing.

Compete 3 Rounds of 1 Minute of max reps of each of the following exercises:

Body weight Fight Gone Bad

GHD/AbMat Sit-up
Pull-up
Burpees
Push-up
Box Jump (m:24″/f:20″)

* Rest 1 minute between rounds

Friday “Brian Kim’s Bday WOD” 1/25/2013

Announcements:

  • Athlete’s of the Month starting this month!!
    Starting January 31, CFL will be announcing “Athlete of the Month Awards and Prizes” for one male and one female. In a months time, CFL Coaches will vote on which athletes who has progressed in all aspects of CrossFit in addition to the dedication and effort shown, not only in the box, but outside of the box as well.
  • CrossFit Kids (CFK)
    Offered every Saturday. See ”Schedule” for session times, and ”Getting Started” for pricing.

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

Brian Kim’s Bday WOD:

AMRAP in 12 minutes:

10x Med Ball Sit-up Exchanges (m:20#/f:15#)
11x Wall Balls
29x Double-unders

Thursday 1/24/2013

Announcements:

  • CrossFit Kids (CFK)
    Offered every Saturday. See ”Schedule” for session times, and ”Getting Started” for pricing.

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

Wednesday “Garrett’s Bday WOD” 1/23/2013

Announcements:

  • NYR Paleo Challenge
    If you haven’t already turned in your food logs for this week. Please do so ASAP.
  • CrossFit Kids (CFK)
    Offered every Saturday. See ”Schedule” for session times, and ”Getting Started” for pricing.

Strength: 5X5 Overhead Squat (50%> 70% of 1RM)
Skill: 7X1 Hang Snatch + Snatch (50%> 70% of 1RM)

Garrett’s Bday WOD: AMRAP in 10 Minutes

4x Muscle/Bar-ups (Mod. 3 C2B & Ring Dips/MU or BU)
16x Hang Power Snatches (m:95#/f:65#)
15x V-ups
16x Overhead Squats