Sunday 9/1/2013

Announcements:

  • Labor Day Weekend Schedule
    Friday 8/30 – 5AM, 6AM, 4PM, 5PM, 6PM & 7PM
    Saturday 8/31 – Closed
    Sunday 9/1 – 8AM thru 11AM
    Labor Day 9/2 – 11AM & 12PM
  • NLI Battleground Series II – October 26, 2013
    Registration is open!
  • Great News!! CFL is now a reseller for Reebok CrossFit Gear
    Come check out what’s new for 2013 Fall/Winter & 2014 Spring/Summer!!

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

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Saturday 8/31/2013

Announcements:

  • Labor Day Weekend Schedule
    Friday 8/30 – 5AM, 6AM, 4PM, 5PM, 6PM & 7PM
    Saturday 8/31 – Closed
    Sunday 9/1 – 8AM thru 11AM
    Labor Day 9/2 – 11AM & 12PM
  • No CrossFit Kids this Saturday, August 30.
  • NLI Battleground Series II – October 26, 2013
    Registration is open!
  • Great News!! CFL is now a reseller for Reebok CrossFit Gear
    Come check out what’s new for 2013 Fall/Winter & 2014 Spring/Summer!!

Box closed today.

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Friday “Melanie’s Bday WOD” 8/30/2013

Announcements:

  • Labor Day Weekend Schedule
    Friday 8/30 – 5AM, 6AM, 4PM, 5PM, 6PM & 7PM
    Saturday 8/31 – Closed
    Sunday 9/1 – 8AM thru 11AM
    Labor Day 9/2 – 11AM & 12PM
  • No CrossFit Kids this Saturday, August 30.
  • NLI Battleground Series II – October 26, 2013
    Registration is open!
  • Great News!! CFL is now a reseller for Reebok CrossFit Gear
    Come check out what’s new for 2013 Fall/Winter & 2014 Spring/Summer!!

Strength: Strict Press 3×3 (70%, 80%, 80% of 1RM)
Skill: Rope Climbs

Melanie’s Bday WOD: 4 Rounds for time (20 minute cap)

8x HSPU
31x Mountain Climbers
34x V-ups
79x Double-unders

Thursday 8/29/2013

Announcements:

  • Labor Day Weekend Schedule
    Friday 8/30 – 5AM, 6AM, 4PM, 5PM, 6PM & 7PM
    Saturday 8/31 – Closed
    Sunday 9/1 – 8AM thru 11AM
    Labor Day 9/2 – 11AM & 12PM
  • No CrossFit Kids this Saturday, August 30.
  • NLI Battleground Series II – October 26, 2013
    Registration is open!
  • Great News!! CFL is now a reseller for Reebok CrossFit Gear
    Come check out what’s new for 2013 Fall/Winter & 2014 Spring/Summer!!

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

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Wednesday “Theresa’s Bday WOD” 8/28/2013

Announcements:

  • Labor Day Weekend Schedule
    Friday 8/30 – 5AM, 6AM, 4PM, 5PM, 6PM & 7PM
    Saturday 8/31 – Closed
    Sunday 9/1 – 8AM thru 11AM
    Labor Day 9/2 – 11AM & 12PM
  • No CrossFit Kids this Saturday, August 30.
  • NLI Battleground Series II – October 26, 2013
    Registration is open!
  • Great News!! CFL is now a reseller for Reebok CrossFit Gear
    Come check out what’s new for 2013 Fall/Winter & 2014 Spring/Summer!!

Strength: Overhead Squats 3×3 (70%, 80%, 90% of 1RM)
Skill: Snatch Set-up & High Pulls 3×3 (90%, 100%, 110% of 1RM)

Theresa’s Bday WOD: As many “TOTAL” reps as possible

“Snatch NINGplex”

5 minute AMRAP
-1x Hang Power Snatch (m:95#/f:65#)
-1x OHS
-1x Snatch Balance
-1x Snatch

Rest 1 minute – Add weight accordingly

4 minute AMRAP
-1x Hang Power Snatch (m:115#/f:75#)
-1x OHS
-1x Snatch Balance
-1x Snatch

Rest 1 minute – Add weight accordingly

3 minute AMRAP
-1x Hang Power Snatch (m:135#/f:95#)
-1x OHS
-1x Snatch Balance
-1x Snatch

Each movement accounts for 1 rep.

Tuesday “Tony’s Bday WOD” 8/27/2013

Announcements:

  • Labor Day Weekend Schedule
    Friday 8/30 – 5AM, 6AM, 4PM, 5PM, 6PM & 7PM
    Saturday 8/31 – Closed
    Sunday 9/1 – 8AM thru 11AM
    Labor Day 9/2 – 11AM & 12PM
  • No CrossFit Kids this Saturday, August 30.
  • NLI Battleground Series II – October 26, 2013
    Registration is open!
  • Great News!! CFL is now a reseller for Reebok CrossFit Gear
    Come check out what’s new for 2013 Fall/Winter & 2014 Spring/Summer!!

Strength: Back Squats 3×3 (70%, 80%, 90% of 1RM)
Skill: Clean Set-up & High Pulls 3×3 (90%, 100%, 105% of 1RM)

Tony’s Bday WOD: AMRAP Tabata Style

20 seconds of Box Jumps (m:30″/f:24″)
10 seconds rest
20 seconds of KBS (m:55#/f:35#)
10 seconds rest
20 seconds of Box Jumps
10 seconds rest
20 seconds of KBS
10 seconds rest
20 seconds of Box Jumps
10 seconds rest
20 seconds of KBS
10 seconds rest
20 seconds of Box Jumps
10 seconds rest
20 seconds of KBS

Rest 2 minutes

20 seconds of KB Russian Twists (m:55#/f:35#)
10 seconds rest
20 seconds of Double-unders
10 seconds rest
20 seconds of KB Russian Twists
10 seconds rest
20 seconds of Double-unders
10 seconds rest
20 seconds of KB Russian Twists
10 seconds rest
20 seconds of Double-unders
10 seconds rest
20 seconds of KB Russian Twists
10 seconds rest
20 seconds of Double-unders

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Monday “Julius’s Bday WOD” 8/26/2013

Announcements:

    • NLI Battleground Series II – October 26, 2013
      Registration is open!
    • Great News!! CFL is now a reseller for Reebok CrossFit Gear
      Come check out what’s new for 2013 Fall/Winter & 2014 Spring/Summer!!

Strength: Front Squats 3×3 (70%, 80%, 90% of 1RM)
Skill: Handstand Hold/Push-up/Walks

Julius’ Bday WOD: AMRAP 15 minutes

8x Burpees
13x Power cleans (m:155#/f:115#)
13x Cleans
26x Lateral Barbell Hops

Sunday 8/25/2013

Announcements:

  • NLI Battleground Series I – August 24, 2013
    Congrats to our very own Mike, Joseph, Jason in competing at the NLI Saturday. They gave it their all, laid it all on the line, and did their best! On behalf of the CFL family, we are all very proud of these 3 athletes! Way to go in representing our BOX!!!!
  • Great News!! CFL is now a reseller for Reebok CrossFit Gear
    Come check out what’s new for 2013 Fall/Winter!!
  • Active Recovery/Rest Day! Make up a missed WOD or practice technique/skill and/or goals.

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Saturday 8/24/2013

Announcements:

  • NLI Battleground Series I – August 24, 2013
    Let’s all come out and support our CFL Athletes!!! Mikey, Joseph and Jason will be competing tomorrow at the NLI Battleground Series I.
     

    Jason is in Div 3 at Heat 7 (Landmine@9:24 & Trigger Happy@3:08)
    Mikey is in Div 3 at Heat 11 (Landmine@10:20 & Trigger Happy@3:40)

    Joseph is in Div 2 at Heat 22 (Landmine@12:54 & Trigger Happy@5:08) 

    Cal State Dominguez Hills
    1000 E Victoria St Carson, CA 90747

  • Box closed this Sunday, August 25.
  • Great News!! CFL is now a reseller for Reebok CrossFit Gear
    Come check out what’s new for 2013 Fall/Winter!!

Saturday Chipper WOD:

100x Jumping Jacks
50x Squats
40x Sit-ups
30x HR Push-ups
20x K2E
10x HSPU
5x Bar-ups (mod. 10x C2B)
10x HSPU
20x K2E
30x HR Push-ups
40x Sit-ups
50x Squats
100x Jumping Jacks

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Friday “Randee’s Bday WOD” 8/23/2013

Announcements:

  • NLI Battleground Series I – August 24, 2013
    Let’s all come out and support our CFL Athletes!!! Mikey, Joseph and Jason will be competing tomorrow at the NLI Battleground Series I.
     

    Jason is in Div 3 at Heat 7 (Landmine@9:24 & Trigger Happy@3:08)
    Mikey is in Div 3 at Heat 11 (Landmine@10:20 & Trigger Happy@3:40)

    Joseph is in Div 2 at Heat 22 (Landmine@12:54 & Trigger Happy@5:08)

    Cal State Dominguez Hills
    1000 E Victoria St Carson, CA 90747

  • Box closed this Sunday, August 25.
  • Great News!! CFL is now a reseller for Reebok CrossFit Gear
    Come check out what’s new for 2013 Fall/Winter!!

Strength: Strict Press 3×5 (60%, 70%, 80% of 1RM)
Skill: GHD Sit-ups

Randee’s Bday WOD: AMRAP in 8 minutes

10x Push Press (m:95#/m:65#)
10x Floor Wipers (both sides = 1 rep)
10x Burpee Tuck Jumps
10x Windshield Wipers
23x Double Unders

Cool down: 1K Row for time

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