Sunday 12/1/2013

Announcements:

  • The Goals Challenge:
    Goals Challenge winners will be announced on Monday at 6pm!!
  • No 5:30pm Session on Monday, Dec. 2
  • NLI Battleground Series IIIDecember 14, 2013
    Come out and support our athletes on Saturday, Dec. 14!! We have 7 confirmed to compete from CFL.

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

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Saturday 11/30/2013

Announcements:

  • The Goals Challenge:
    Goals Challenge winners will be announced on Monday at 6pm!!
  • No 5:30pm Session on Monday, Dec. 2
  • NLI Battleground Series IIIDecember 14, 2013
    Come out and support our athletes on Saturday, Dec. 14!! We have 7 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!!

Team of 5 WOD: AMRAP in 15 minutes

50 yard Farmers carry (m:55#/f:35#) – Clock rotation
Ring dips
Goblet Squats
GHD/Sit-ups
Wall-balls (m:20#/f:15#)

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Friday 11/29/2013

Announcements:

  • Thanksgiving Week Schedule:
    Monday 11/25: Remains the same
    Tuesday 11/26: Remains the same
    Wednesday 11/27: Remains the same, but no 7:30pm session.
    Thanksgiving 11/28: Closed
    Friday 11/29: 11am & 12noon sessions only
    Saturday 11/30: Remains the same, but no CrossFit Kids sessions
  • NLI Battleground Series IIIDecember 14, 2013
    Come out and support our athletes on Saturday, Dec. 14!! We have 7 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!!

WOD: TBA

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Thursday “Thanksgiving Day” 11/28/2013

Announcements:

  • Thanksgiving Week Schedule:
    Monday 11/25: Remains the same
    Tuesday 11/26: Remains the same
    Wednesday 11/27: Remains the same, but no 7:30pm session.
    Thanksgiving 11/28: Closed
    Friday 11/29: 11am & 12noon sessions only
    Saturday 11/30: Remains the same, but no CrossFit Kids sessions
  • NLI Battleground Series IIIDecember 14, 2013
    Come out and support our athletes on Saturday, Dec. 14!! We have 7 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 Thanksgiving.

WOD: Spend time with family and friends as much as possible.

Wednesday 11/27/2013

Announcements:

  • Thanksgiving Week Schedule:
    Monday 11/25: Remains the same
    Tuesday 11/26: Remains the same
    Wednesday 11/27: Remains the same, but no 7:30pm session.
    Thanksgiving 11/28: Closed
    Friday 11/29: 11am & 12noon sessions only
    Saturday 11/30: Remains the same, but no CrossFit Kids sessions
  • NLI Battleground Series IIIDecember 14, 2013
    Come out and support our athletes on Saturday, Dec. 14!! We have 7 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: Find new 1RM Backsquat (15 minutes)
Strength: Find new 1RM Deadlift (15 minutes)

WOD: MetCon Tabata AMRAP

8x(20:10) each exercise:

Tabata Row or Bike (calories)
Rest 2 minutes
Tabata Double unders
Rest 2 minutes
Tabata Burpees

Add total reps for all exercises.

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Tuesday 11/26/2013

Announcements:

  • Thanksgiving Week Schedule:
    Monday 11/25: Remains the same
    Tuesday 11/26: Remains the
    same, but no 7:00am session.
    Wednesday 11/27: Remains the same, but no 7:30pm session.
    Thanksgiving 11/28: Closed
    Friday 11/29: 11am & 12noon sessions only
    Saturday 11/30: Remains the same, but no CrossFit Kids sessions
  • NLI Battleground Series IIIDecember 14, 2013
    Come out and support our athletes on Saturday, Dec. 14!! We have 7 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: Clean Set-up & Hang Cleans 3×3 + 1 Split Jerk (60% of 1RM of C&J)
Strength: Find new 1RM Clean & Jerk (15 minutes)

WOD: 3 Rounds for time

10x Snatches (m:95#/f:65#)
10x OHS
10x Overhead Lunges

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Monday 11/25/2013

Announcements:

  • Thanksgiving Week Schedule:
    Monday 11/25: Remains the same
    Tuesday 11/26: Remains the same
    Wednesday 11/27: Remains the same, but no 7:30pm session.
    Thanksgiving 11/28: Closed
    Friday 11/29: 11am & 12noon sessions only
    Saturday 11/30: Remains the same, but no CrossFit Kids sessions
  • NLI Battleground Series IIIDecember 14, 2013
    Come out and support our athletes on Saturday, Dec. 14!! We have 7 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: Find 1RM Front Squat (15 minutes)
Part 2: Find 1RM Strict Press (15 minutes)

WOD: 2 Rounds for time

25x Pull-ups
10x Bear Complex (m:115#/f:75#)
-1x Power Clean
-1x Front Squat
-1x Push Press
-1x Back Squat
-1x Push Press (behind neck)
50x Double-unders

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Sunday 11/24/2013

Announcements:

  • Thanksgiving Week Schedule:
    Monday 11/25: Remains the same
    Tuesday 11/26: Remains the same
    Wednesday 11/27: Remains the same
    Thanksgiving 11/28: Closed
    Friday 11/29: 11am & 12noon sessions only
  • NLI Battleground Series IIIDecember 14, 2013
    Come out and support our athletes on Saturday, Dec. 14!! We have 7 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 11/23/2013

Announcements:

  • Thanksgiving Week Schedule:
    Monday 11/25: Remains the same
    Tuesday 11/26: Remains the same
    Wednesday 11/27: Remains the same
    Thanksgiving 11/28: Closed
    Friday 11/29: 11am & 12noon sessions only
  • NLI Battleground Series IIIDecember 14, 2013
    Come out and support our athletes on Saturday, Dec. 14!! We have 7 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!!

WOD: TBA

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Friday 11/22/2013

Announcements:

  • Thanksgiving Week Schedule:
    Monday 11/25: Remains the same
    Tuesday 11/26: Remains the same
    Wednesday 11/27: Remains the same
    Thanksgiving 11/28: Closed
    Friday 11/29: 11am & 12noon sessions only
  • NLI Battleground Series IIIDecember 14, 2013
    Come out and support our athletes on Saturday, Dec. 14!! We have 7 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 5×5 (5@40%, 5@50%, 5@60% of 1RM)
Skill: 5×5 1st Pull + HPS (5@40%, 5@50%, 5@60% of 1RM Power Snatch)

WOD: 3 Rounds for time

50x Double Unders
21x Lateral Burpees (over bar)
7x Power Snatch (m:135#/f:95#)

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