Thursday 11/21/2013

Announcements:

  • Congrats to Liliana and Don for making this October’s Athletes Of The Month!! Great job guys! Keep up the progress!!

  • 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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Wednesday 11/20/2013

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
Part 1: Back Squat 5×5 (5@40%, 5@50%, 5@60% of 1RM)
Part 2: Deadlift 5×5 (5@40%, 5@50%, 5@60% of 1RM)

WOD: AMRAP 10 minutes

5x Bar Muscle Up (mod: 2x C2B Pull Up)
10x Hand Release Push Up
15x Jumping Squat
30m Bear Crawl

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Tuesday 11/19/2013

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!!

Skill
Part 1: 5×5 1st Pull + HPC & Jerk (5@40%, 5@50%, 5@60% of 1RM Power Clean)
Part 2: 200x Pose Run in place with Jumprope

WOD: For time

“GRIFF”

For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

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Monday 11/18/2013

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
Part 1: Front Squat 3×5 (5@40%, 5@50%, 5@60% of 1RM)
Part 2: Strict Press 3×5 (5@40%, 5@50%, 5@60% of 1RM)

4 Rounds for Total Reps of:

1:00 ME T2B
:30 Rest
1:00 ME Front Squat (m:115#/f:75#)
:30 Rest
1:00 ME Shoulder to OH (m:115#/f:75#)
:30 Rest

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Sunday 11/17/2013

Announcements:

  • NLI Battleground Series IIIDecember 14, 2013
    Come out and support our athletes on Saturday, Dec. 14!! So far 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 11/16/2013

Announcements:

  • NLI Battleground Series IIIDecember 14, 2013
    Come out and support our athletes on Saturday, Dec. 14!! So far 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

Deadlifts (m:185#/f:135#)
Coach/Recovery
Bench Press (m:135#/f:95#)
Rope Climb
100m Farmers carry (m:55#/f:35#) (rotation clock)

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Friday 11/15/2013

Announcements:

  • NLI Battleground Series IIIDecember 14, 2013
    Come out and support our athletes on Saturday, Dec. 14!! So far 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: Back Squat 5-3-1x (5@75%,3@85%, 1+@95% of 1RM)
Part 2: Deadlift 5-3-1x (5@75%,3@85%, 1+@95% of 1RM)

WOD: For time

Buy-in with 50x Double-unders

then 4 Rounds of…

7x HSPU
10x Box Jumps (m:24″/f:20″)
25x Sit-ups
200m Run

Cash out with 50x Double-unders

Thursday 11/14/2013

Announcements:

  • NLI Battleground Series IIIDecember 14, 2013
    Come out and support our athletes on Saturday, Dec. 14!! So far 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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Wednesday 11/13/2013

Announcements:

  • No 7:30PM Session Wednesday, November 13.
  • Goals Challenge Update!
    With 2 weeks left in the Goals Challenge, a few of you have made your move by achieving a few more goals to climb to the top of the list. Great job!!

    Seasoned Members:
    Nancy C. 6
    Karenina 4
    Walt 4
    April 3
    Nancy A. 3
    Heather 2
    Irene 2
    Jennifer 2
    Rodney 2
    DC 2
    Mai 1
    Norma 1

    New members:
    John L. 5
    Nat 5
    Steve 4
    Don 3
    Steph 1

  • NLI Battleground Series IIIDecember 14, 2013
    Come out and support our athletes on Saturday, Dec. 14!! So far 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 5-3-1x (5@75%, 3@85%, 1+@95% of 1RM)
Skill: 5-3-1x First Pull + Hang Power Snatch  (5@75%, 3@85%, 1@95% of 1RM Snatch)

WOD: 9 minute AMRAP

5x Snatch Grip Deadlift (60% of 1RM Snatch)
4x Hang Power Snatch
3x Overhead Squat
2x Snatch Balance
1x Snatch

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Tuesday 11/12/2013

Announcements:

  • No 7:30PM Session Wednesday, November 13.
  • NLI Battleground Series IIIDecember 14, 2013
    Come out and support our athletes on Saturday, Dec. 14!! So far 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
Part 1: 5-3-1 1st Pull + HPC & Jerk (5@75%, 3@85%, 1@95% of 1RM Power Clean)
Part 2: Kipping/Butterfly Pull-ups or Muscle/Bar-ups

WOD: 10 Rounds for time

10-9-8-7-6-5-4-3-2-1x reps of KBS (Red/Green)
1-2-3-4-5-6-7-8-9-10x reps of Burpees
10x Double-unders

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