Sunday 12/22/2013

Announcements:

  • Change of Training Schedule during Winter Holidays:
    Starting Tuesday, December 17, our 3pm TUESDAY session will be removed from our regular training schedule and will resume on Tuesday, February 4, 2014.

    Tuesday, December 24: Only 6am & 7am Sessions.
    Christmas Day: Closed
    Thursday, December 26: 5pm to 7pm
    Tuesday, December 31: 11:00am & 12noon
    New Year’s Day: Closed

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

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Saturday 12/21/2013

Announcements:

  • Change of Training Schedule during Winter Holidays:
    Starting Tuesday, December 17, our 3pm TUESDAY session will be removed from our regular training schedule and will resume on Tuesday, February 4, 2014. No CrossFit 12pm or CrossFit Kids Sessions this Saturday, December 21. Only the Christmas “Pajama” Party which starts at 11am.

    Tuesday, December 24: Only 6am & 7am Sessions.
    Christmas Day: Closed
    Thursday, December 26: 5pm to 7pm
    Tuesday, December 31: 11:00am & 12noon
    New Year’s Day: Closed

  • CFL Christmas “Pajama” Party:CFL Christmas “Pajama” Party will be on Saturday, December 21 after our 11am session. Wear your favorite PJ’s to WOD in, bring food/drinks to share and optional White Elephant game for those who want to participate. Potluck list and additional info are on the whiteboard. We hope to see you all there!!

12 Days of Christmas WOD TBA

 

Friday 12/20/2013

Announcements:

  • No 7AM Session this Friday, December 20. 
  • Change of Training Schedule during Winter Holidays: 

    Starting Tuesday, December 17, our 3pm TUESDAY session will be removed from our regular training schedule and will resume on Tuesday, February 4, 2014. No CrossFit 12pm or CrossFit Kids Sessions this Saturday, December 21. Only the Christmas “Pajama” Party which starts at 11am.

    Tuesday, December 24: Only 6am & 7am Sessions.
    Christmas Day: Closed
    Thursday, December 26: 5pm to 7pm
    Tuesday, December 31: 11:00am & 12noon
    New Year’s Day: Closed

  • CFL Christmas “Pajama” Party: 

    CFL Christmas “Pajama” Party will be on Saturday, December 21 after our 11am session. Wear your favorite PJ’s to WOD in, bring food/drinks to share and optional White Elephant game for those who want to participate. Potluck list and additional info are on the whiteboard. We hope to see you all there!! 

Strength
Overhead Squats 3×3 (3@70%, 3@80%, 3+@90% of 1RM)
Snatch Balances 3×3 (3@50%, 3@60%, 3@70% of 1RM)

WOD: AMRAP of the following @ 60% of 1RM SNATCH

2min AMRAP
Power snatch

1 min rest

2min AMRAP
Overhead squat

1 min rest

2min AMRAP
Snatch balance

1 min rest

2min AMRAP
Snatch

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Thursday 12/19/2013

Announcements:

  • No 7AM Session this Friday, December 20. 
  • Change of Training Schedule during Winter Holidays: 

    Starting Tuesday, December 17, our 3pm TUESDAY session will be removed from our regular training schedule and will resume on Tuesday, February 4, 2014. No CrossFit 12pm or CrossFit Kids Sessions this Saturday, December 21. Only the Christmas “Pajama” Party which starts at 11am.

    Tuesday, December 24: Only 6am & 7am Sessions.
    Christmas Day: Closed
    Thursday, December 26: 5pm to 7pm
    Tuesday, December 31: 11:00am & 12noon
    New Year’s Day: Closed

  • CFL Christmas “Pajama” Party: 

    CFL Christmas “Pajama” Party will be on Saturday, December 21 after our 11am session. Wear your favorite PJ’s to WOD in, bring food/drinks to share and optional White Elephant game for those who want to participate. Potluck list and additional info are on the whiteboard. We hope to see you all there!! 

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

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Wednesday 12/18/2013

Announcements:

  • Change of Training Schedule during Winter Holidays: 

    Starting Tuesday, December 17, our 3pm TUESDAY session will be removed from our regular training schedule and will resume on Tuesday, February 4, 2014. No CrossFit 12pm or CrossFit Kids Sessions this Saturday, December 21. Only the Christmas “Pajama” Party which starts at 11am.

    Tuesday, December 24: Only 6am & 7am Sessions.
    Christmas Day: Closed
    Thursday, December 26: 5pm to 7pm
    Tuesday, December 31: 11:00am & 12noon
    New Year’s Day: Closed

  • CFL Christmas “Pajama” Party: 

    CFL Christmas “Pajama” Party will be on Saturday, December 21 after our 11am session. Wear your favorite PJ’s to WOD in, bring food/drinks to share and optional White Elephant game for those who want to participate. Potluck list and additional info are on the whiteboard. We hope to see you all there!! 

Strength
Back Squat 3×3 (3@70%, 3@80%, 3+@90% of 1RM)
Deadlift 3×3 (3@70%, 3@80%, 3+@90% of 1RM)

WOD: 3 Rounds for time

50m KB Farmers carry (m:55#/f:35#)
25x KB swings
50m KB Farmers carry
25x goblet squats

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Tuesday 12/17/2013

Announcements:

  • Change of Training Schedule during Winter Holidays: 

    Starting this Tuesday, December 17, our 3pm TUESDAY session will be removed from our regular training schedule and will resume on Tuesday, February 4, 2014. No CrossFit 12pm or CrossFit Kids Sessions this Saturday, December 21. Only the Christmas “Pajama” Party which starts at 11am.

    Tuesday, December 24: Only 6am & 7am Session.
    Christmas Day: Closed
    Thursday, December 26: 5pm to 7pm
    Tuesday, December 31: 11:00am & 12noon
    New Year’s Day: Closed

  • CFL Christmas “Pajama” Party: 

    CFL Christmas “Pajama” Party will be on Saturday, December 21 after our 11am session. Wear your favorite PJ’s to WOD in, bring food/drinks to share and optional White Elephant game for those who want to participate. Potluck list and additional info are on the whiteboard. We hope to see you all there!! 

Strength:
Push Press 5×5 (5@60%, 5@65%, 5@65%, 5@70%, 5@70% of 1RM)
Skill:
Handstand Push-ups (3×5 Strict, Rx or deficit) or Handstand Walks

WOD: 1-2-3-4-5-6-7-8-9-10x reps of

Handstand Push-ups
Box Jumps (m:24″/f:20″)
Toes to Bar

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Monday 12/16/2013

Announcements:

  • Change of Training Schedule during Winter Holidays: 

    Starting this Tuesday, December 17, our 3pm TUESDAY session will be removed from our regular training schedule and will resume on Tuesday, February 4, 2014. No CrossFit 12pm or CrossFit Kids Sessions this Saturday, December 21. Only the Christmas “Pajama” Party which starts at 11am.

    Tuesday, December 24: Only 6am & 7am Session.
    Christmas Day: Closed
    Thursday, December 26: 5pm to 7pm
    Tuesday, December 31: 11:00am & 12noon
    New Year’s Day: Closed

  • CFL Christmas “Pajama” Party: 

    CFL Christmas “Pajama” Party will be on Saturday, December 21 after our 11am session. Wear your favorite PJ’s to WOD in, bring food/drinks to share and optional White Elephant game for those who want to participate. Potluck list and additional info are on the whiteboard. We hope to see you all there!! 

Strength

Front Squat: 3×3 (3@70%, 3@80%, 3+@90% of 1RM)
Strict Press: 3×3 (3@70%, 3@80%, 3+@90% of 1RM)

WOD: 3 Rounds for time
200m run forward
8x C2B Pull-ups
8x Thrusters (m:95#/f:65#)
8x Floor wipers
200m run backwards

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Sunday 12/15/2013

Announcements:

  • Congrats to Melina, Natalie, Norm, Charlie, & Vic for competing at NLI’s Battleground III Event!! Also, thanks to all that came out to support the CFL family!! Rollin Deep!!!
  • CFL Christmas Party:
    CFL Christmas Party will be on Saturday, December 21 after our 11am session. Please bring food/drinks to share. Optional White Elephant game for those who want to participate. Potluck list and additional info are on the whiteboard. We hope to see you all there!!

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

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Saturday 12/14/2013

Announcements:

  • NLI Battleground Series IIIDecember 14, 2013 (Box will be closed on this day)
    Come out and support our athletes on Saturday, Dec. 14! It will be held at Cal State Dominguez. 1000 E Victoria St in the city of Carson. Scheduled Heat times are shown below.

    Melina and Natalie – Heat 1: WOD 1 @ 8:00AM & WOD 2 @ 12:20PM
    Frances – Heat 2: WOD 1 @ 8:08AM & WOD 2 @ 12:30PM
    Norm – Heat 9: WOD 1 @ 9:19AM & WOD 2 @ 1:40PM
    Charlie – Heat 12: WOD 1 @ 9:43AM WOD 2 @ 2:10PM
    Vic – Heat 19: WOD 1 @ 10:40 & WOD 2 @ 3:20PM
  • CFL Christmas Party:
    CFL Christmas Party will be on Saturday, December 21 after our 11am session. Please bring food/drinks to share. Optional White Elephant game for those who want to participate. Potluck list and additional info are on the whiteboard. We hope to see you all there!!

Box closed. We are all at the NLI Competition at Cal State Dominguez. 1000 E Victoria St in the city of Carson.

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Friday 12/13/2013

Announcements:

  • Congrats to Jennifer and John for making November’s Athlete Of The Month!!
  • No 7:30PM Session this Friday, December 13.
  • NLI Battleground Series IIIDecember 14, 2013 (Box will be closed on this day)
    Come out and support our athletes on Saturday, Dec. 14! It will be held at Cal State Dominguez. 1000 E Victoria St in the city of Carson. Scheduled Heat times are shown below.

    Melina and Natalie – Heat 1: WOD 1 @ 8:00AM & WOD 2 @ 12:20PM
    Frances – Heat 2: WOD 1 @ 8:08AM & WOD 2 @ 12:30PM
    Norm – Heat 9: WOD 1 @ 9:19AM & WOD 2 @ 1:40PM
    Charlie – Heat 12: WOD 1 @ 9:43AM WOD 2 @ 2:10PM
    Vic – Heat 19: WOD 1 @ 10:40 & WOD 2 @ 3:20PM
  • CFL Christmas Party:
    CFL Christmas Party will be on Saturday, December 21 after our 11am session. Please bring food/drinks to share. Optional White Elephant game for those who want to participate. Potluck list and additional info are on the whiteboard. We hope to see you all there!!

Strength: Overhead Squats 5×5 (5@50%, 5@60%, 5@70%, 5@75%, 5@75% of 1RM)
Skill: Hang Power Snatches 5×5 (5@50%, 5@60%, 5@70%, 5@75%, 5@75% of 1RM)

WOD: For time

30x Double-unders
800m run
60x Double-unders
400m run
90x Double-unders
200m run

Congrats Jennifer & John!!

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