Thursday 12/12/2013

Announcements:

  • 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!!

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

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Wednesday 12/11/2013

Announcements:

  • 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
Back Squat 3×5 (5@65%, 5@75%, 5+@85% of 1RM)
Deadlift 3×5 (5@65%, 5@75%, 5+@85% of 1RM)

WOD: AMRAP in 15 minutes

10x Deadlifts (m:185#/f:155#)
15x Bar-facing Burpees
20x Pull-ups

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Tuesday 12/10/2013

Announcements:

  • 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!!

Skill
Hang Power Cleans 5×5 (5@50%, 5@60%, 5@70%, 5@75%, 5@75% of 1RM)
Practice Kipping/Butterfly Pull-ups or Muscle/Bar-ups (3×5 Strict Ring Pull-ups with false grip)

WOD:

5 Rounds for time
10x sit-ups
10sec L-sit hold
20x plank up and down
10sec L-sit hold
30x DU’s

-1min rest-

5 Rounds for time
30x air squats
30sec wall sit
30x sit-ups
30sec wall sit
30x v-ups

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Monday 12/9/2013

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. We hope to see you all there!!

    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.

Strength
Front Squat: 3×5 (5@65%, 5@75%, 5+@85% of 1RM)
Strict Press: 3×5 (5@65%, 5@75%, 5+@85% of 1RM)

WOD: Total AMRAP

5 minute AMRAP of:
10x Alternating Turkish Get-ups (Red/Green)
20x Russian Twists

rest 1 minute

5 minute AMRAP of:
10x Goblet squats
20x KB Swings

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Sunday 12/8/2013

Announcements:

  • NLI Battleground Series IIIDecember 14, 2013
    Come out and support our athletes on Saturday, Dec. 14!! We have 7 confirmed to compete from CFL. Box will be closed on this day. 
  • CFL Christmas Party:
    CFL Christmas Party will be on Saturday, December 21 after our 11am session. More details to follow.

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

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Saturday 12/7/2013

Announcements:

  • NLI Battleground Series IIIDecember 14, 2013
    Come out and support our athletes on Saturday, Dec. 14!! We have 7 confirmed to compete from CFL. Box will be closed on this day. 
  • CFL Christmas Party:
    CFL Christmas Party will be on Saturday, December 21 after our 11am session. More details to follow.

Team WOD of 3: AMRAP of Thrusters & Burpees in 15 minutes

1 Round (rotation clock)
5x T2B
10x HR Push-ups
15x Alt. Pistols

Thrusters (m:75#/f:55#)
Burpees

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Friday 12/6/2013

Announcements:

  • NLI Battleground Series IIIDecember 14, 2013
    Come out and support our athletes on Saturday, Dec. 14!! We have 7 confirmed to compete from CFL. Box will be closed on this day. 
  • CFL Christmas Party:
    CFL Christmas Party will be on Saturday, December 21 after our 11am session. More details to follow.

Skill: Practice Kipping Pull-ups, Bar-ups or Muscle-ups
Strength: Max Pull-ups, Bar-ups or Muscle-ups in 1 minute

WOD: For time

5x Hang Power Cleans (75% of 1RM)
50x Double Unders
10x Power Cleans
40x Double Unders
15x Cleans
30x Double Unders

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Thursday 12/5/2013

Announcements:

  • NLI Battleground Series IIIDecember 14, 2013
    Come out and support our athletes on Saturday, Dec. 14!! We have 7 confirmed to compete from CFL. Box will be closed on this day.
  • CFL Christmas Party:
    CFL Christmas Party will be on Saturday, December 21 after our 11am session. More details to follow.

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

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Wednesday 12/4/2013

Announcements:

  • NLI Battleground Series IIIDecember 14, 2013
    Come out and support our athletes on Saturday, Dec. 14!! We have 7 confirmed to compete from CFL. Box will be closed on this day.
  • CFL Christmas Party:
    CFL Christmas Party will be on Saturday, December 21 after our 11am session. More details to follow.

Skill: Practice Handstand Push-ups/Holds/Walks
Strength: Max Handstand Push-ups in 1 minute or Handstand walk distance

WOD: For time

100x Jumping Lunges
90x Back Extensions
80x Squats
70x Sit-Ups
60x Push-Ups
50x V-Ups
40x Pull-Ups
30m Bear Crawl
20sec. Wall-sit hold
10x Handstand Push-ups

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Tuesday 12/3/2013

Announcements:

  • Congrats to our Goals Challenge Winners!:
    New Members: Natalie and John L.
    Seasoned Members: Nancy C. and Rodney
  • NLI Battleground Series IIIDecember 14, 2013
    Come out and support our athletes on Saturday, Dec. 14!! We have 7 confirmed to compete from CFL. Box will be closed on this day.
  • CFL Christmas Party:
    CFL Christmas Party will be on Saturday, December 21 after our 11am session. More details to follow.

Strength: Max Height Box Jump

WOD: For time

Cash-In: 400m Run

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

Burpee Box Overs (m:24″/f:20″)
Kettlebell Swings (m:55#/f:35#)

Cash-Out: 400m Run

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