Monday “Andrew Kami’s Bday WOD” 7/22/2013

Announcements:

  • 2013 CrossFit Games – July 27, 2013 (Box will be closed 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

Strength: Find 1RM Back squat (15 minutes)
Skill: Practice Weakness/Skill

Andrew Kami’s Bday WOD: 3 Rounds for time

7x Pistols L
7x Pistols R
14x Ring Dips
31x Burpees onto a 45# plate

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Sunday 7/21/2013

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

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

Saturday 7/20/2013

Announcements:

  • Congratulations to Jennifer G. and Joonee for winning the GRFS Paleo Challenge (Seasoned Members Division)!
  • Starting this week (July 15), we will be including additional sessions.
    We have included a 5:30pm, 6:30pm and moved the 8:00pm session to 7:30pm. All other sessions remain the same. Please refer to Schedule for all sessions.
  • 2013 CrossFit Games – July 27, 2013
    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
  • 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

WOD to be announced!

Way to go Jennifer and Joonee!!

Friday “Kaesie’s Bday WOD” 7/19/2013

Announcements:

  • Congratulations to April and Eric G. for making athlete of the month for June!!
  • Starting this week (July 15), we will be including additional sessions.
    We have included a 5:30pm, 6:30pm and moved the 8:00pm session to 7:30pm. All other sessions remain the same. Please refer to Schedule for all sessions.
  • 2013 CrossFit Games – July 27, 2013
    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
  • 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% of 1RM)
Skill: Hang Clean + Jerk 3×3

Kaesie’s Bday WOD: 3 rounds for time

7x HSPU
13x Deadlifts (m:185#/f:115#)
18x Toes 2 Bar

Congratulations to April and Eric G. for making athlete of the month for June!!

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Thursday 7/18/2013

Announcements:

  • Starting this week (July 15), we will be including additional sessions.
    We have included a 5:30pm, 6:30pm and moved the 8:00pm session to 7:30pm. All other sessions remain the same. Please refer to Schedule for all sessions.
  • 2013 CrossFit Games – July 27, 2013
    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
  • 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.

Wednesday 7/17/2013

Announcements:

  • Starting this week (July 15), we will be including additional sessions.
    We have included a 5:30pm, 6:30pm and moved the 8:00pm session to 7:30pm. All other sessions remain the same. Please refer to Schedule for all sessions.
  • 2013 CrossFit Games – July 27, 2013
    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
  • 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: Deadlifts 3×3 (70%,80%,90%)
Skill: Practice Handstands/HS Holds/HS Walks

WOD: 1 round for time

30x Double-unders
800m run
60x Double-unders
400m run
90x Double-unders
200m run

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Tuesday 7/16/2013

Announcements:

  • Starting this week (July 15), we will be including additional sessions.
    We have included a 5:30pm, 6:30pm and moved the 8:00pm session to 7:30pm. All other sessions remain the same. Please refer to Schedule for all sessions.
  • 2013 CrossFit Games – July 27, 2013
    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
  • 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 A: 10 minute AMRAP

6x Hang Power Snatch (m:115#/f:75#)
12x Lateral Burpees
18x V-ups

Or

WOD B: 10 minute AMRAP

6x Hang Power Snatch (m:135#/f:95#)
12x Lateral Burpees
18x V-ups

 

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Monday ” Dev and Brian N’s Bday WOD” 7/15/2013

Announcements:

  • Let’s give Coach Seth and Coach Vic a warm welcome to the CFL Coaching team!
  • Starting this week (July 15), we will be including additional sessions.
    We have included a 5:30pm, 6:30pm and moved the 8:00pm session to 7:30pm. All other sessions remain the same. Please refer to Schedule for all sessions.
  • 2013 CrossFit Games – July 27, 2013
    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
  • 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: Back squat 3×3 (70%, 80%, 90% of 1RM)
Skill: Kipping/Butterfly Pull-ups or Muscle/Bar-ups

Dev and Brian N’s Bday WOD:

AMRAP 12 minutes

7x KB Snatch L (m:55#/f:35#)
7x KB Snatch R
15x KB Goblet squats
33x KB Russian twist (each side is 1 rep)
34x KBS

Sunday 7/14/2013

Announcements:

  • Congratulations to DC and Miguel for winning the GRFS Paleo Challenge Newbie Division!.
  • 2013 CrossFit Games – July 27, 2013
    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
  • 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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Saturday “Annual Beach Party” 7/13/2013

Announcements:

  • CFL Annual Beach Party – July 13 , 2013 – Box will closed on this day.
    Location will be at Bolsa Chica State Beach Tower 21 next to the basketball courts. Plan on being there at 10am. Team WOD starts at 11am.

  • 2013 CrossFit Games – July 27, 2013
    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
  • 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 is closed today!! We are all at Bolsa Chica State Beach, life guard station 21 near the basketball courts! Parking is $15 so carpool if you can.

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