Thursday 8/1/2013

Announcements:

  • New schedule for Sunday’s starting August 4.
    Starting Sunday, August 4, the open box hours will now be from 10am to 1pm.
  • CFL Kids will be on hold during our move and will resume August 1, 2013
  • 31 Heroes WOD scheduled for Saturday, Aug 3 at 11am. Click here to sign up.
  • 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 7/31/2013

Announcements:

  • New schedule for Sunday’s starting August 4.
    Starting Sunday, August 4, the open box hours will now be from 10am to 1pm.
  • CFL Kids will be on hold during our move and will resume August 1, 2013
  • 31 Heroes WOD scheduled for Saturday, Aug 3 at 11am. Click here to sign up.
  • 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: Strict Press 3×5 (60%, 70%, 80% of 1RM)
Skill: Practice Kipping/Butterfly Pull-ups or Muscle/Bar-ups

WOD: 10-9-8-7-6-5-4-3-2-1x reps of

Hand release push-ups
Floor wipers
Shoulder to OH (m: 115#/f: 75#)

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Tuesday 7/30/2013

Announcements:

  • New schedule for Sunday’s starting August 4.
    Starting Sunday, August 4, the open box hours will now be from 10am to 1pm.
  • CFL Kids will be on hold during our move and will resume August 1, 2013
  • 31 Heroes WOD scheduled for Saturday, Aug 3 at 11am. Click here to sign up.
  • 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 Balance 3×5 (70% of 1RM)
Strength: Snatch High Pull 3×5 (60%, 70%, 80% of 1RM)

WOD: AMRAP in 12 minutes

6x Hang Power Snatches (m:115#/f:75#)
5x Snatch Balances
4x Snatches
3x Bar-ups (mod. 6 C2B & 6 Ring dips)
10x Burpees

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Monday 7/29/2013

Announcements:

  • New schedule for Sunday’s starting August 4.
    Starting Sunday, August 4, the open box hours will now be from 10am to 1pm.
  • No 7:30PM session on Monday, July 29
  • CFL Kids will be on hold during our move and will resume August 1, 2013
  • 31 Heroes WOD scheduled for Saturday, Aug 3 at 11am. Click here to sign up.
  • 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 3×5 @ (60%, 70%, 80%)
Skill: Handstand Push-ups

WOD: AMRAP in 15 minutes

6x HSPU
12x Box Jumps
18x T2B
24x Double-unders

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Sunday 7/28/2013

Announcements:

  • Congrats to Nathan for placing 3rd in this years CrossFit Kids Games. We are all proud if you!!
  • New schedule for Sunday’s starting August 4.
    Starting Sunday, August 4, the open box hours will now be from 10am to 1pm.
  • No 7:30PM session on Monday, July 29
  • CFL Kids will be on hold during our move and will resume August 1, 2013
  • 31 Heroes WOD scheduled for Saturday, Aug 3 at 11am. Click here to sign up.
  • 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

Congrats Nathan!!

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Saturday “Nate’s Game day” 7/27/2013

Announcements:

  • Box closed this Sunday, July 28.
  • New schedule for Sunday’s starting August 4.
    Starting Sunday, August 4, the open box hours will now be from 10am to 1pm.
  • No 7:30PM session on Monday, July 29
  • CFL Kids will be on hold during our move and will resume August 1, 2013
  • 31 Heroes WOD scheduled for Saturday, Aug 3 at 11am. Click here to sign up.
  • 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 for the CrossFit Games

 

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Friday “Chris Gonzalez’s Bday WOD” 7/26/2013

Announcements:

  • 2013 CrossFit Games – July 27, 2013 (Box will be closed on this day)
    If you haven’t already, don’t forget to buy your tickets to support and cheer on our own Nathan at this year’s CrossFit Games! He will be competing in the CrossFit Kids Junior Varsity Division on July 27 at the StubHub Center in Carson, CA.
  • Box closed this Sunday, July 28
  • New schedule for Sunday’s starting August 4.
    Starting Sunday, August 4, the open box hours will now be from 10am to 1pm.
  • No 7:30PM session on Monday, July 29
  • CFL Kids will be on hold during our move and will resume August 1, 2013
  • 31 Heroes WOD scheduled for Saturday, Aug 3 at 11am. Click here to sign up.
  • 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: Weighted Good Mornings 5×5
Strength: Find 1RM Deadlift (15 minutes)

Chris Gonzalez’s Bday WOD: 4 Rounds for time

7x Turkish Get Ups-alternate hands (m:55#/f:35#)
16x Wall balls (m:20#/f:15#
23x KB SDHP (m:55#/f:35#)

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Thursday 7/25/2013

Announcements:

  • 2013 CrossFit Games – July 27, 2013 (Box will be closed on this day)
    If you haven’t already, don’t forget to buy your tickets to support and cheer on our own Nathan at this year’s CrossFit Games! He will be competing in the CrossFit Kids Junior Varsity Division on July 27 at the StubHub Center in Carson, CA.
  • Box closed this Sunday, July 29
  • New schedule for Sunday’s starting August 4.
    Starting Sunday, August 4, the open box hours will now be from 10am to 1pm.
  • No 7:30PM session on Monday, July 29
  • CFL Kids will be on hold during our move and will resume August 1, 2013
  • 31 Heroes WOD scheduled for Saturday, Aug 3 at 11am. Click here to sign up.
  • 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 7/24/2013

Announcements:

  • 2013 CrossFit Games – July 27, 2013 (Box will be closed on this day)
    If you haven’t already, don’t forget to buy your tickets to support and cheer on our own Nathan at this year’s CrossFit Games! He will be competing in the CrossFit Kids Junior Varsity Division on July 27 at the StubHub Center in Carson, CA.
  • Box closed this Sunday, July 28.
  • New schedule for Sunday’s starting August 4.
    Starting Sunday, August 4, the open box hours will now be from 10am to 1pm.
  • No 7:30PM session on Monday, July 29
  • CFL Kids will be on hold during our move and will resume August 1, 2013
  • 31 Heroes WOD scheduled for Saturday, Aug 3 at 11am. Click here to sign up.
  • 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: Split Jerk 3×3 @ 60% of 1RM
Strength: Find 1RM Clean & Jerk (15 minutes)

WOD: 21-15-9x reps of

Curtis P Complex
-1x Power Clean (m:95#/f:65#)
-1x Left Lunge
-1x Right Lunge
-1x Shoulder to Overhead
Pull-ups
and a 400m after each round

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Tuesday “Amy’s Bday WOD” 7/23/2013

Announcements:

  • 2013 CrossFit Games – July 27, 2013 (Box will be closed on this day)
    If you haven’t already, don’t forget to buy your tickets to support and cheer on our own Nathan at this year’s CrossFit Games! He will be competing in the CrossFit Kids Junior Varsity Division on July 27 at the StubHub Center in Carson, CA.
  • CFL Kids will be on hold during our move and will resume August 1, 2013
  • 31 Heroes WOD scheduled for Saturday, Aug 3 at 11am. Click here to sign up.
  • 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 Power Snatch + Snatch Balance (60% of 1RM)
Strength: Find 1RM Snatch (15 minutes)

Amy’s Bday WOD: AMRAP in 12 minutes

7x Power Snatches (m:95#/f:65#)
16x Overhead Squats
27x Double-unders

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