Tuesday “Amy’s Bday WOD” 7/23/2013


  • 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