Monday 7/1/2013

Announcements:

  • For those that participated in The GRFS Challenge, be sure to do your Closing WOD and After Pic this week starting today.
  • 4th of July Week Schedule
    Wednesday, July 3 – No 8pm session
    Thursday, July 4 – Box Closed
    Friday, July 5 – Only 11am and 12noon sessions.
    Sunday, July 7 – Box Closed
  • CFL has officially moved!!
    Starting Monday, June 24, all sessions are now being held at the new box. New location is at 14771 Carmenita Rd in the City of Norwalk. All session times remain the same.
  • CFL Kids will be on hold during our move and will resume August 1, 2013
  • CFL Beach Party – July 13 , 2013
    Save the date!! To celebrate our Paleo Challenge accomplishment, we will be having our CFL Beach Party on Saturday July 13, 2013. Be prepared to WOD it up on the sand, play flag football, volleyball and more!!
  • NLI Battleground Series I – August 24, 2013
    We already have 4 CFL Athletes competing. Not too late to join or come out and support!!
  • Dynamic Duo Quest Challenge – September 14, 2013
    2 Person Teams -Either 2 males per team or 2 females per team
    2 Divisions – RX and Scaled

Skill: Hang Clean + Jerk 3×3 @ 60% of 1RM
Strength: Find new 1RM Clean & Jerk

WOD: 7 minute AMRAP

5x Cleans (BW)
3x Front Squats
1x Split Jerk

or

One of the following GRFS Challenge Closing WODs:

5/22 = Primary WOD
5/31 = Alternative 1 WOD if you didn’t do WOD 5/22
5/21 = Alternative 2 WOD if you didn’t do WOD 5/22 or 5/31

Sunday 6/30/2013

Announcements:

  • Last day of the GRFS Challenge! The GRFS Challenge Closing WOD can be done on Monday, July 1.
  • No sessions tomorrow. Box closed Sunday, June 20.
  • CFL has officially moved!!
    Starting Monday, June 24, all sessions are now being held at the new box. New location is at 14771 Carmenita Rd in the City of Norwalk. All session times remain the same.
  • CFL Kids will be on hold during our move and will resume August 1, 2013
  • CFL Beach Party – July 13 , 2013
    Save the date!! To celebrate our Paleo Challenge accomplishment, we will be having our CFL Beach Party on Saturday July 13, 2013. Be prepared to WOD it up on the sand, play flag football, volleyball and more!!
  • NLI Battleground Series I – August 24, 2013
    We already have 4 CFL Athletes competing. Not too late to join or come out and support!!
  • Dynamic Duo Quest Challenge – September 14, 2013
    2 Person Teams -Either 2 males per team or 2 females per team
    2 Divisions – RX and Scaled

Box closed Sunday, June 30.

Saturday 6/29/2013

Announcements:

  • The GRFS Challenge Closing WOD can be done on Monday, July 1.
  • No 12noon Session tomorrow. That’s when we start the festivities :-)!!
  • CFL has officially moved!!
    Starting Monday, June 24, all sessions are now being held at the new box. New location is at 14771 Carmenita Rd in the City of Norwalk. All session times remain the same.
  • CFL Kids will be on hold during our move and will resume August 1, 2013
  • Day 29 of the GRFS Paleo Challenge!
  • CFL Beach Party – July 13 , 2013
    Save the date!! To celebrate our Paleo Challenge accomplishment, we will be having our CFL Beach Party on Saturday July 13, 2013. Be prepared to WOD it up on the sand, play flag football, volleyball and more!!
  • NLI Battleground Series I – August 24, 2013
    We already have 4 CFL Athletes competing. Not too late to join or come out and support!!
  • Dynamic Duo Quest Challenge – September 14, 2013
    2 Person Teams -Either 2 males per team or 2 females per team
    2 Divisions – RX and Scaled

Partner WOD TBD

Friday 6/28/2013

Announcements:

  • No 7AM Class tomorrow morning!
  • CFL has officially moved!!
    Starting Monday, June 24, all sessions are now being held at the new box. New location is at 14771 Carmenita Rd in the City of Norwalk. All session times remain the same.
  • CFL Kids will be on hold during our move and will resume August 1, 2013
  • Day 28 of the GRFS Paleo Challenge!
  • CFL Beach Party – July 13 , 2013
    Save the date!! To celebrate our Paleo Challenge accomplishment, we will be having our CFL Beach Party on Saturday July 13, 2013. Be prepared to WOD it up on the sand, play flag football, volleyball and more!!
  • NLI Battleground Series I – August 24, 2013
    We already have 4 CFL Athletes competing. Not too late to join or come out and support!!
  • Dynamic Duo Quest Challenge – September 14, 2013
    2 Person Teams -Either 2 males per team or 2 females per team
    2 Divisions – RX and Scaled

Skill:
Snatch Set-up & High pull
Hang Snatch 3×3

WOD: 4 Rounds for time

7x Hang Snatches (75% of BW)
50x Double-unders

Thursday 6/27/2013

Announcements:

  • CFL has officially moved!!
    Starting Monday, June 24, all sessions are now being held at the new box. New location is at 14771 Carmenita Rd in the City of Norwalk. All session times remain the same.
  • CFL Kids will be on hold during our move and will resume August 1, 2013
  • Day 27 of the GRFS Paleo Challenge!
  • CFL Beach Party – July 13 , 2013
    Save the date!! To celebrate our Paleo Challenge accomplishment, we will be having our CFL Beach Party on Saturday July 13, 2013. Be prepared to WOD it up on the sand, play flag football, volleyball and more!!
  • NLI Battleground Series I – August 24, 2013
    We already have 4 CFL Athletes competing. Not too late to join or come out and support!!
  • Dynamic Duo Quest Challenge – September 14, 2013
    2 Person Teams -Either 2 males per team or 2 females per team
    2 Divisions – RX and Scaled

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

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Wednesday “Nancy Salazar & Larry Mejia’s Bday WOD” 6/26/2013

Announcements:

  • CFL has officially moved!!
    Starting Monday, June 24, all sessions are now being held at the new box. New location is at 14771 Carmenita Rd in the City of Norwalk. All session times remain the same.
  • CFL Kids will be on hold during our move and will resume August 1, 2013
  • Day 26 of the GRFS Paleo Challenge!
  • CFL Beach Party – July 13 , 2013
    Save the date!! To celebrate our Paleo Challenge accomplishment, we will be having our CFL Beach Party on Saturday July 13, 2013. Be prepared to WOD it up on the sand, play flag football, volleyball and more!!
  • NLI Battleground Series I – August 24, 2013
    We already have 4 CFL Athletes competing. Not too late to join or come out and support!!
  • Dynamic Duo Quest Challenge – September 14, 2013
    2 Person Teams -Either 2 males per team or 2 females per team
    2 Divisions – RX and Scaled

Strength: Front Squat 3×3 (70%, 80%, 90%)
Skill: Practice HSPU/HS Hold/ HS Walks

Nancy Salazar & Larry Mejia’s Bday WOD: For time

2 Rounds of
6x HSPU
26x Box Jumps (m:24″/f:20″)

then…

2 Rounds of
27x Pull-ups
86x Squats

then…

2 Rounds of
32x V-ups
81x Walking Lunges

Tuesday 6/25/2013

Announcements:

  • CFL has officially moved!!
    Starting Monday, June 24, all sessions are now being held at the new box. New location is at 14771 Carmenita Rd in the City of Norwalk. All session times remain the same.
  • CFL Kids will be on hold during our move and will resume August 1, 2013
  • Day 25 of the GRFS Paleo Challenge!
  • CFL Beach Party – July 13 , 2013
    Save the date!! To celebrate our Paleo Challenge accomplishment, we will be having our CFL Beach Party on Saturday July 13, 2013. Be prepared to WOD it up on the sand, play flag football, volleyball and more!!
  • NLI Battleground Series I – August 24, 2013
    We already have 4 CFL Athletes competing. Not too late to join or come out and support!!
  • Dynamic Duo Quest Challenge – September 14, 2013
    2 Person Teams -Either 2 males per team or 2 females per team
    2 Divisions – RX and Scaled

Skill:
Clean Set-up (First Pull)
Hang Clean + Clean & Jerk 7×1 (50% > 80%)

WOD: 3 Rounds for time

8x Bear Complex (m:115#/f:75#)
-1x Power Clean
-1x Front Squat
-1x Push Press
-1x Back Squat
-1x Push Press (behind neck)
10x Burpees
30m Bear crawls

 


Monday “Maricel’s Bday WOD” 6/24/2013

Announcements:

  • CFL has officially moved!!
    Starting tomorrow Monday, June 24, all sessions are now being held at the new box. New location is at 14771 Carmenita Rd in the City of Norwalk. All session times remain the same.
  • CFL Kids will be on hold during our move and will resume August 1, 2013
  • Day 24 of the GRFS Paleo Challenge!
  • CFL Beach Party – July 13 , 2013
    Save the date!! To celebrate our Paleo Challenge accomplishment, we will be having our CFL Beach Party on Saturday July 13, 2013. Be prepared to WOD it up on the sand, play flag football, volleyball and more!!
  • NLI Battleground Series I – August 24, 2013
    We already have 4 CFL Athletes competing. Not too late to join or come out and support!!
  • Dynamic Duo Quest Challenge – September 14, 2013
    2 Person Teams -Either 2 males per team or 2 females per team
    2 Divisions – RX and Scaled

Strength: OHS 3×3 (70%, 80%, 90%)
Skill: Kipping/Buttrtfly Pull-up or Muscle/Bar-ups

Maricel’s Bay WOD: 4 Rounds for time

6x Wall Walks
17x Sumo Deadlift High-pull (m:95#/f:65#)

20130623-215718.jpg

Sunday 6/23/2013

Announcements:

  • Box will be closed this Sunday, June 23.
  • CFL Kids will be on hold during our move and will resume August 1, 2013
  • Day 23 of the GRFS Paleo Challenge!
  • CFL Beach Party – July 13 , 2013
    Save the date!! To celebrate our Paleo Challenge accomplishment, we will be having our CFL Beach Party on Saturday July 13, 2013. Be prepared to WOD it up on the sand, play flag football, volleyball and more!!
  • NLI Battleground Series I – August 24, 2013
    We already have 4 CFL Athletes competing. Not too late to join or come out and support!!
  • Dynamic Duo Quest Challenge – September 14, 2013
    2 Person Teams -Either 2 males per team or 2 females per team
    2 Divisions – RX and Scaled

Box closed today

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Saturday 6/22/2013

Announcements:

  • Tomorrow’s (Saturday’s) WOD’s will be held at the new box. Both 11am & 12noon.
    14771 Carmenita Rd. in the City of Norwalk. It’s located just North of Lowes on Carmenita Rd. 
  • Box will be closed this Sunday, June 23.
  • CFL Kids will be on hold during our move and will resume August 1, 2013
  • Day 22 of the GRFS Paleo Challenge!
  • CFL Beach Party – July 13 , 2013
    Save the date!! To celebrate our Paleo Challenge accomplishment, we will be having our CFL Beach Party on Saturday July 13, 2013. Be prepared to WOD it up on the sand, play flag football, volleyball and more!!
  • NLI Battleground Series I – August 24, 2013
    We already have 4 CFL Athletes competing. Not too late to join or come out and support!!
  • Dynamic Duo Quest Challenge – September 14, 2013
    2 Person Teams -Either 2 males per team or 2 females per team
    2 Divisions – RX and Scaled

Team WOD: AMRAP in 15 minutes

Burpee Pull-ups
30m DB Bear Crawl (m:35#/f:20#) – Clock Rotation
Knees 2 Elbows
Bench Press (m:135#/f:75#)
Coach (rest/recovery)