Friday 11/1/2013

Announcements:

  • No CrossFit Kids, 11AM or 12noon sessions this Saturday, November 2. We will only have our traditional Halloween Costume WOD at 4pm.
  • Halloween WOD Party!! November 2, 2013
    CFL Halloween WOD Party will be on Saturday, November 2 at 4pm. WOD Starts at 5pm. You will have to wear your costumes during the WOD. It’s potluck, so bring a dish and drinks to share. Yes, there will be a costume contest!!
  • NLI Battleground Series IIIDecember 14, 2013
    Registration is open and will fill up fast! So far we have 8 confirmed to compete from CFL.
  • 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 (5@65%, 5@75%, 5+@85% of 1RM)
Skill: 1st Pull + HPS 3×5 (5@55%, 5@65%, 5+@75% of 1RM)

WOD: For time

50x Toes to Bar then 50x Bar Facing Burpees with 2x Squat Cleans EMOM (m:155#/f:105#)

Starting at 0:00 begin with 2 Squat Cleans every minute on the minute and with the remaining minute, do as many Toes to Bars. Once you have completed 50 Toes to Bars, continue to do the same but with Bar Facing  Burpees until you have completed 50.

Time cap with prescribed weight/movements is 12:00 minutes.
Time cap with modified weight/movements is 15:00 minutes.

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Thursday 10/31/2013

Announcements:

  • Box will be closed this Thursday, October 31 for Halloween.
  • No CrossFit Kids, 11AM or 12noon sessions this Saturday, November 2. We will only have our traditional Halloween Costume WOD at 4pm.
  • Halloween WOD Party!! November 2, 2013
    CFL Halloween WOD Party will be on Saturday, November 2 at 4pm. WOD Starts at 5pm. You will have to wear your costumes during the WOD. It’s potluck, so bring a dish and drinks to share. Yes, there will be a costume contest!!
  • NLI Battleground Series IIIDecember 14, 2013
    Registration is open and will fill up fast! So far we have 8 confirmed to compete from CFL.
  • 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 is closed for Halloween

Wednesday 10/30/2013

Announcements:

  • The 7AM session for tomorrow, Wednesday, Oct 30 has been canceled.
  • Box will be closed this Thursday, October 31 for Halloween.
  • No CrossFit Kids, 11AM or 12noon sessions this Saturday, November 2. We will only have our traditional Halloween Costume WOD at 4pm.
  • BARBELLS FOR BOOBS on Wednesday, October 30, 2013
    On Wednesday, October 30, let’s get together and help save lives by supporting the BARBELLS FOR BOOBS fundraiser! Barbells for Boobs is a non-profit organization that provides funding to pay for breast cancer detection services as a last resort for thousands of people who don’t qualify for assistance elsewhere. Our aim is to help anyone that needs it, anywhere, whether they are male or female, no matter what their age or situation in life.Join our TEAM and help save LIVEs!!
  • Halloween WOD Party!! November 2, 2013
    CFL Halloween WOD Party will be on Saturday, November 2 at 4pm. WOD Starts at 5pm. You will have to wear your costumes during the WOD. It’s potluck, so bring a dish and drinks to share. Yes, there will be a costume contest!!
  • NLI Battleground Series IIIDecember 14, 2013
    Registration is open and will fill up fast! So far we have 8 confirmed to compete from CFL.
  • 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
Part 1: Back Squat 3×5 (5@65%, 5@75%, 5+@85% of 1RM)
Part 2: Deadlift 3×5 (5@65%, 5@75%, 5+@85% of 1RM)

WOD: “Amazing Grace”

30x Ground to Overhead (m:135#/f:95#)

Tuesday 10/29/2013

Announcements:

  • Box will be closed this Thursday, October 31 for Halloween.
  • No CrossFit Kids this Saturday, November 2.
  • No 11AM or 12noon session this Saturday, November 2. We will only have our traditional Halloween Costume WOD at 4pm.
  • BARBELLS FOR BOOBS on Wednesday, October 30, 2013
    On Wednesday, October 30, let’s get together and help save lives by supporting the BARBELLS FOR BOOBS fundraiser! Barbells for Boobs is a non-profit organization that provides funding to pay for breast cancer detection services as a last resort for thousands of people who don’t qualify for assistance elsewhere. Our aim is to help anyone that needs it, anywhere, whether they are male or female, no matter what their age or situation in life. 

    Join our TEAM and help save LIVEs!!

  • Halloween WOD Party!! November 2, 2013
    CFL Halloween WOD Party will be on Saturday, November 2 at 4pm. WOD Starts at 5pm. You will have to wear your costumes during the WOD. It’s potluck, so bring a dish and drinks to share. Yes, there will be a costume contest!!
  • NLI Battleground Series IIIDecember 14, 2013
    Registration is open and will fill up fast! So far we have 8 confirmed to compete from CFL.
  • 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
Part 1: 1st Pull + Hang Power Clean 3×5 (5@55%, 5@65%, 5@75% of 1RM Power Clean)
Part 2: Kipping/Butterfly Pull-ups or Muscle/Bar-ups

WOD: 4 Rounds for time

10x Alt KB(Red/Green) Box Step-ups(20″)
20x KBS
400m Run

Note: Hold KB in a goblet style front squat rack while doing the box step-ups.

TIME, 2:59!! Well done Ben!

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Monday 10/28/2013

Announcements:

  • Box will be closed this Thursday, October 31 for Halloween.
  • No CrossFit Kids, 11AM or 12noon sessions this Saturday, November 2. We will only have our traditional Halloween Costume WOD at 4pm.
  • BARBELLS FOR BOOBS on Wednesday, October 30, 2013
    On Wednesday, October 30, let’s get together and help save lives by supporting the BARBELLS FOR BOOBS fundraiser! Barbells for Boobs is a non-profit organization that provides funding to pay for breast cancer detection services as a last resort for thousands of people who don’t qualify for assistance elsewhere. Our aim is to help anyone that needs it, anywhere, whether they are male or female, no matter what their age or situation in life.

    Join our TEAM and help save LIVEs!!

  • Halloween WOD Party!! November 2, 2013
    CFL Halloween WOD Party will be on Saturday, November 2 at 4pm. WOD Starts at 5pm. You will have to wear your costumes during the WOD. It’s potluck, so bring a dish and drinks to share. Yes, there will be a costume contest!!
  • NLI Battleground Series IIIDecember 14, 2013
    Registration is open and will fill up fast! So far we have 8 confirmed to compete from CFL.
  • 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
Part 1: Front Squat 3×5 (5@65%, 5@75%, 5+@85% of 1RM)
Part 2: Strict Press 3×5 (5@65%, 5@75%, 5+@85% of 1RM)

WOD: 3 Rounds for time

5x Muscle-ups (mod. 10 Ring rows & 10 Ring dips)
10x Alt Pistols
10m HS Walks (mod. 3 Box walks)

After you call time, immediately do 50x Double-unders as fast as possible (Have your ropes ready!).

GET SOME ERIC!!

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Sunday 10/27/2013

Announcements:

    Congratulations to Ben for placing 1st and Eric in 12th in their first competition Division 3 at Next Level Invitational!!!!

  • BARBELLS FOR BOOBS on Wednesday, October 30, 2013
    On Wednesday, October 30, let’s get together and help save lives by supporting the BARBELLS FOR BOOBS fundraiser! Barbells for Boobs is a non-profit organization that provides funding to pay for breast cancer detection services as a last resort for thousands of people who don’t qualify for assistance elsewhere. Our aim is to help anyone that needs it, anywhere, whether they are male or female, no matter what their age or situation in life.Join our TEAM and help save LIVEs!!
  • Halloween WOD Party!! November 2, 2013
    CFL Halloween WOD Party will be on Saturday, November 2 at 4pm. Start thinking what costumes to wear cuz like last year, you will have to wear it during the WOD. It’s potluck, so bring a dish and drinks to share. Yes, there will be a costume contest!!
  • NLI Battleground Series IIIDecember 14, 2013
    Registration is open and will fill up fast! So far we have 8 confirmed to compete from CFL.
  • 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 10/26/2013

Announcements:

  • The Box will be closed on Saturday, October 26 for the NLI Competition
  • NLI Battleground Series II – Saturday, October 26, 2013
    Our own Ben and Eric will be competing at the next NLI Competition. Save the date and come out to show your support!! It will be held at the American Sports Center 1500 S. Anaheim Blvd. Anaheim, CA 92805
  • BARBELLS FOR BOOBS on Wednesday, October 30, 2013
    On Wednesday, October 30, let’s get together and help save lives by supporting the BARBELLS FOR BOOBS fundraiser! Barbells for Boobs is a non-profit organization that provides funding to pay for breast cancer detection services as a last resort for thousands of people who don’t qualify for assistance elsewhere. Our aim is to help anyone that needs it, anywhere, whether they are male or female, no matter what their age or situation in life.
    Join our TEAM and help save LIVEs!!
  • Halloween WOD Party!! November 2, 2013
    CFL Halloween WOD Party will be on Saturday, November 2 at 4pm. Start thinking what costumes to wear cuz like last year, you will have to wear it during the WOD. It’s potluck, so bring a dish and drinks to share. Yes, there will be a costume contest!!
  • NLI Battleground Series IIIDecember 14, 2013
    Registration is open and will fill up fast! So far we have 8 confirmed to compete from CFL.
  • 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 for the NLI Competition.

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Friday 10/25/2013

Announcements:

  • Goals Challenge – Great Turnout!! 
    Great turnout on our Goals Challenge! Both New and Seasoned Members. All goals are a challenge, but still attainable. It’s been less than a week and a few of you already met and/or exceeded at least one of your goals. Awesome job!! Be sure to mark them down on the whiteboard with the delta and date/time of goal achieved. Don’t ease up now… Keep it going!!
  • The Box will be closed on Saturday, October 26 for the NLI Competition
  • NLI Battleground Series II – Saturday, October 26, 2013
    Our own Ben and Eric will be competing at the next NLI Competition. Save the date and come out to show your support!! It will be held at the American Sports Center 1500 S. Anaheim Blvd. Anaheim, CA 92805
  • BARBELLS FOR BOOBS on Wednesday, October 30, 2013
    On Wednesday, October 30, let’s get together and help save lives by supporting the BARBELLS FOR BOOBS fundraiser! Barbells for Boobs is a non-profit organization that provides funding to pay for breast cancer detection services as a last resort for thousands of people who don’t qualify for assistance elsewhere. Our aim is to help anyone that needs it, anywhere, whether they are male or female, no matter what their age or situation in life.
    Join our TEAM and help save LIVEs!!
  • Halloween WOD Party!! November 2, 2013
    CFL Halloween WOD Party will be on Saturday, November 2 at 4pm. Start thinking what costumes to wear cuz like last year, you will have to wear it during the WOD. It’s potluck, so bring a dish and drinks to share. Yes, there will be a costume contest!!
  • NLI Battleground Series IIIDecember 14, 2013
    Registration is open and will fill up fast! So far we have 8 confirmed to compete from CFL.
  • 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 set-up & Hang Snatch 3×3 @ 60% of 1RM
Strength: Find 1RM Snatch

WOD: 21-15-9x of

Clean-squat thrusters (95#/65#)
Pull-ups

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Thursday 10/24/2013

Announcements:

  • Goals Challenge – Great Turnout!! 
    Great turnout on our Goals Challenge! Both New and Seasoned Members. All goals are a challenge, but still attainable. It’s been less than a week and a few of you already met and/or exceeded at least one of your goals. Awesome job!! Be sure to mark them down on the whiteboard with the delta and date/time of goal achieved. Don’t ease up now… Keep it going!!
  • The Box will be closed on Saturday, October 26 for the NLI Competition
  • NLI Battleground Series II – Saturday, October 26, 2013
    Our own Ben and Eric will be competing at the next NLI Competition. Save the date and come out to show your support!! It will be held at the American Sports Center 1500 S. Anaheim Blvd. Anaheim, CA 92805
  • BARBELLS FOR BOOBS on Wednesday, October 30, 2013
    On Wednesday, October 30, let’s get together and help save lives by supporting the BARBELLS FOR BOOBS fundraiser! Barbells for Boobs is a non-profit organization that provides funding to pay for breast cancer detection services as a last resort for thousands of people who don’t qualify for assistance elsewhere. Our aim is to help anyone that needs it, anywhere, whether they are male or female, no matter what their age or situation in life.
    Join our TEAM and help save LIVEs!!
  • Halloween WOD Party!! November 2, 2013
    CFL Halloween WOD Party will be on Saturday, November 2 at 4pm. Start thinking what costumes to wear cuz like last year, you will have to wear it during the WOD. It’s potluck, so bring a dish and drinks to share. Yes, there will be a costume contest!!
  • NLI Battleground Series IIIDecember 14, 2013
    Registration is open and will fill up fast! So far we have 8 confirmed to compete from CFL.
  • 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 10/23/2013

Announcements:

  • Goals Challenge – Great Turnout!! 
    Great turnout on our Goals Challenge! Both New and Seasoned Members. All goals are a challenge, but still attainable. It’s been less than a week and a few of you already met and/or exceeded at least one of your goals. Awesome job!! Be sure to mark them down on the whiteboard with the delta and date/time of goal achieved. Don’t ease up now… Keep it going!!
  • The Box will be closed on Saturday, October 26 for the NLI Competition
  • NLI Battleground Series II – Saturday, October 26, 2013
    Our own Ben and Eric will be competing at the next NLI Competition. Save the date and come out to show your support!! It will be held at the American Sports Center 1500 S. Anaheim Blvd. Anaheim, CA 92805
  • BARBELLS FOR BOOBS on Wednesday, October 30, 2013
    On Wednesday, October 30, let’s get together and help save lives by supporting the BARBELLS FOR BOOBS fundraiser! Barbells for Boobs is a non-profit organization that provides funding to pay for breast cancer detection services as a last resort for thousands of people who don’t qualify for assistance elsewhere. Our aim is to help anyone that needs it, anywhere, whether they are male or female, no matter what their age or situation in life.
    Join our TEAM and help save LIVEs!!
  • Halloween WOD Party!! November 2, 2013
    CFL Halloween WOD Party will be on Saturday, November 2 at 4pm. Start thinking what costumes to wear cuz like last year, you will have to wear it during the WOD. It’s potluck, so bring a dish and drinks to share. Yes, there will be a costume contest!!
  • NLI Battleground Series IIIDecember 14, 2013
    Registration is open and will fill up fast! So far we have 8 confirmed to compete from CFL.
  • 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: Mobility Stretching
Strength: 400m sprint for time

WOD: 100 Burpees for time

Must do 10x Double-unders EMOM

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