Tuesday 10/1/2013

Announcements:

  • New Thursday schedule!
    New Thursday hours are now 4PM to 7PM 
  • Come out and support Nathan at next months Teen Gauntlet!
    On Sunday, October 13, Nathan will be competing at The Teen Gauntlet at Carlsbad CrossFit. More details to follow.  
  • NLI Battleground Series II – October 26, 2013
    Our own Ben and Eric will be competing at the next NLI Competition. Save the date and go out to show your support!!
  • 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: Hang Clean + Clean & Jerk 7×1 @ 50% > 70% of 1RM of C&J)
    Skill: Kipping/Butterfly Pull-ups or Muscle/Bar-ups

    WOD: AMRAP in 15 minutes 

    5x Bear complex (m:95#/f:65#)
    -1x Power Clean
    -1x Front Squat
    -1x Push Press
    -1x Back Squat
    -1x Push Press (behind neck)

    10x Lateral BB Burpees

    20x Double-unders

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Monday 9/30/2013

Announcements:

  • New Thursday schedule!
    New Thursday hours are now 4PM to 7PM 
  • Come out and support Nathan at next months Teen Gauntlet!
    On Sunday, October 13, Nathan will be competing at The Teen Gauntlet at Carlsbad CrossFit. More details to follow.  
  • NLI Battleground Series II – October 26, 2013
    Our own Ben and Eric will be competing at the next NLI Competition. Save the date and go out to show your support!!
  • 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 squat 3×5 @ 60%, 70%, 80% of 1RM
    Skill: Hang Snatch 3×5 @ 70% of 1RM

    WOD: “Amanda”

    9-7-5x for time of

    Muscle-ups (mod. 2 Ring rows & Ring dips for every 1 Muscle-up)
    Snatches (m:135#/f:95#)

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Sunday 9/29/2013

Announcements:

  • New Thursday schedule!
    New Thursday hours are now 4PM to 7PM 
  • Come out and support Nathan at next months Teen Gauntlet!
    On Sunday, October 13, Nathan will be competing at The Teen Gauntlet at Carlsbad CrossFit. More details to follow.  
  • NLI Battleground Series II – October 26, 2013
    Our own Ben and Eric will be competing at the next NLI Competition. Save the date and go out to show your support!!
  • 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 “September Bday WOD” 9/28/2013

Announcements:

  • New Thursday schedule!
    New Thursday hours are now 4PM to 7PM 
  • Come out and support Nathan at next months Teen Gauntlet!
    On Sunday, October 13, Nathan will be competing at The Teen Gauntlet at Carlsbad CrossFit. More details to follow.  
  • NLI Battleground Series II – October 26, 2013
    Our own Ben and Eric will be competing at the next NLI Competition. Save the date and go out to show your support!!
  • Great News!! CFL is now a reseller for Reebok CrossFit Gear
    Come check out what’s new for 2013 Fall/Winter & 2014 Spring/Summer!!
  • Congrats to all that PR’d their Snatch yesterday! Wow, it appears as if the girls have been putting in extra work lately. Extra congrats to Binky and Christian who PR’d 4 out of 4 this week!!
    Adam 110#
    April 100#
    Binky 75#
    Christian 185#
    David C. 145#
    Heather 85#
    Jennifer G. 105#
    Joonee 175#
    Marie 50#
    Nancy A. 70#
    Nancy C. 75#
    Nick 125#
    Robert N. 175#

    September Bday WOD: For time

    800m run Buy-in

    5 Rounds of

    9x HSPU
    13x Pistols, Left Leg
    9x C2B Pull-ups
    13x Pistols, Right Leg

    800m run Cash-out

    Happy Birthday to all who were born in the month of September!!

    Brian
    Carlos L.
    Erwin
    Irene
    Jackie
    Jeff T.
    Jessica
    Jimmy
    Joonee
    Lindsey
    Myra
    Ning
    RJ
    Ryan
    Tony O.

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Friday 9/27/2013

Announcements:

  • New Thursday schedule!
    New Thursday hours are now 4PM to 7PM 
  • NLI Battleground Series II – October 26, 2013
    Our own Ben and Eric will be competing at the next NLI Competition. Save the date and go out to show your support!!
  • Great News!! CFL is now a reseller for Reebok CrossFit Gear
    Come check out what’s new for 2013 Fall/Winter & 2014 Spring/Summer!!

Skill: Snatch Balance 3×5 @ 70% of 1RM
Strength: Find 1RM Snatch

WOD: AMRAP in 15 minutes

10x Front Squat Lunges (m:95#/f:65#)
15x Toes to bars
20x Double-unders

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Thursday 9/26/2013

Announcements:

  • Another house full of PR’s yesterday at CFL with Overhead Squats!  The girls definitely showed up!
    Carolyn M 65#
    Bubbles 65#
    Hiral 65#
    Nelly 75#
    Binky 85#
    Nancy A 90#
    Mil 95#
    Nancy C 95#
    Heather 100#
    Norma 100#
    Ning 105#
    Sonia 115#
    Francisco 115#
    Liliana 115#
    April 125#
    Jennifer 125#
    Larry 125#
    Wilma 130#
    Louie 135#
    Tom 135#
    Nick 145#
    David C 145#
    Melina 150#
    Nathan 155#
    Joonee 200#
    Ben 265#
  • New Thursday schedule starting this week!
    The new Thursday hours starting this week will be 4PM to 7PM
  • NLI Battleground Series II – October 26, 2013
    Our own Ben and Eric will be competing at the next NLI Competition. Save the date and go out to show your support!!
  • 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 9/25/2013

Announcements:

  • New Thursday schedule starting this week!
    The new Thursday hours starting this week will be 4PM to 7PM
  • NLI Battleground Series II – October 26, 2013
    Our own Ben and Eric will be competing at the next NLI Competition. Save the date and go out to show your support!!
  • 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: Find 1RM Overhead Squat (15 minutes)
Skill: L-sit Hold Paralettes

WOD: For time

500m row buy-in

3 Rounds of
30m bear crawl
30x DUs
20x Burpees

400m run cash-out

Cool down:

3×20 GHD Sit-ups

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Tuesday 9/24/2013

Announcements:

  • PR City at CFL yesterday with Deadlifts! Congrats all!!
    Christian @ 525#
    Joonee @ 430#
    Liliana @ 235#
    Nancy C. @ 200#
    Alex  @ 355# (x2+ body weight)
    Nick @ 355# (x2+ body weight)
    Binky @ 195#
    Eric G. 375#
    Raul @ 345#
    Carlos L. @ 320#
    Adam @ 320#
    Frank @ 305#
    Mai @ 190# +25#
    Walt @ 365# (x2+ body weight)
    Hiral @ 200# (New member @ 3mo)
  • New Thursday schedule starting this week!
    The new Thursday hours starting week will be 4PM to 7PM 
  • NLI Battleground Series II – October 26, 2013
    Our own Ben and Eric will be competing at the next NLI Competition. Save the date and go out to show your support!!
  • Great News!! CFL is now a reseller for Reebok CrossFit Gear
    Come check out what’s new for 2013 Fall/Winter & 2014 Spring/Summer!!

Skill: Split Jerk 3×3 @ 60% of 1RM
Strength: Find 1RM Clean & Jerk (15 minutes)

WOD: “DT” (compare to 1/30/2013)

5 Rounds for time

12x Deadlifts (m:155#/f:105#)
9x Hang Power Cleans
6x Push Jerks

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Monday 9/23/2013

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: Find 1RM Deadlift (15 minutes)
Skill: Kipping/Butterfly Pull-ups or Muscle/Bar-ups

WOD: 8 Rounds for time

200m Run
5x Burpee Pull-ups

Cool down:

Unbroken Double-under’s
10-20-30-40-50-40-30-20-10x reps

 

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