Sunday 2/9/2014

Announcements:

  • New CrossFit Session Schedule starting Monday, February 10, 2014
    Monday:
    5am, 6am, 7am, 3pm, 4pm, 5pm, 5:30pm, 6pm, 6:30pm & 7pm
    Tuesday:
    5am, 6am, 4pm, 5pm, 5:30pm, 6pm, 6:30pm & 7pm
    Wednesday:
    5am, 6am, 7am, 3pm, 4pm, 5pm, 5:30pm, 6pm, 6:30pm & 7pm
    Thursday:
    4pm – 7pm
    Friday:
    5am, 6am, 7am, 3pm, 4pm, 5pm, 5:30pm, 6pm, 6:30pm & 7pm
    Saturday:
    11am & 12noon
    Sunday:
    10am – 1pm

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

20140208-093400.jpg

Saturday 2/8/2014

Announcements:

  • NLI Competition Turf Wars #1 – Saturday (Tomorrow), February 8, 2014
    See Joseph’s Heat times below. Come out and support!!
    Event #1 @ 11:43AM – Heat 26
    Floater @ 2PM
    Event #2 @ 3:58PM – Heat 21
     

    Venue:
    Cerritos College – Stadium
    11110 Alondra Blvd.
    Norwalk, CA 90650

  • Below is a map of Cerritos College.

  • New CrossFit Session Schedule starting Monday, February 10, 2014
    Monday:
    5am, 6am, 7am, 3pm, 4pm, 5pm, 5:30pm, 6pm, 6:30pm & 7pm
    Tuesday:
    5am, 6am, 4pm, 5pm, 5:30pm, 6pm, 6:30pm & 7pm
    Wednesday:
    5am, 6am, 7am, 3pm, 4pm, 5pm, 5:30pm, 6pm, 6:30pm & 7pm
    Thursday:
    4pm – 7pm
    Friday:
    5am, 6am, 7am, 3pm, 4pm, 5pm, 5:30pm, 6pm, 6:30pm & 7pm
    Saturday:
    11am & 12noon
    Sunday:
    10am – 1pm

Teams of 5 WOD: AMRAP in 20 minutes

Coach/Spotter
Bench press (m:115#/f:75#)
150m Weighted Run (m:45#/f:25#) w/ Wall Climb (Rotation Clock)
V-ups/GHD’s
Deadlifts (m:185#/f:135#)

20140207-202821.jpg

Friday 2/7/2014

Announcements:

  • NLI Competition Turf Wars #1 – February 8, 2014
    See Joseph’s Heat times below. Come out and support!!
    Event #1 @ 11:43AM – Heat 26
    Floater @ 2PM
    Event #2 @ 3:58PM – Heat 21

    Venue:
    Cerritos College – Stadium
    11110 Alondra Blvd.
    Norwalk, CA 90650

  • New CrossFit Session Schedule starting Monday, February 10, 2014
    Monday:
    5am, 6am, 7am, 3pm, 4pm, 5pm, 5:30pm, 6pm, 6:30pm & 7pm
    Tuesday:
    5am, 6am, 4pm, 5pm, 5:30pm, 6pm, 6:30pm & 7pm
    Wednesday:
    5am, 6am, 7am, 3pm, 4pm, 5pm, 5:30pm, 6pm, 6:30pm & 7pm
    Thursday:
    4pm – 7pm
    Friday:
    5am, 6am, 7am, 3pm, 4pm, 5pm, 5:30pm, 6pm, 6:30pm & 7pm
    Saturday:
    11am & 12noon
    Sunday:
    10am – 1pm

Strength:
Find new 1 RM Back Squat (15 minutes)
Find new 1 RM Deadlift (15 minutes)

WOD: 5 rounds for time

15-15-15-15-15x Wall Balls (m:20#/f:15#)
50-40-30-20-10x Double-unders

If you break (mess up) on your DU’s or Singles it’s 5 burpees on the spot.

20140206-195243.jpg

Thursday 2/6/2014

Announcements:

  • NLI Competition Turf Wars #1 – February 8, 2014
    See Joseph’s Heat times below. Come out and support!!
    Event #1 @ 11:43AM – Heat 26
    Floater @ 2PM
    Event #2 @ 3:58PM – Heat 21
     

    Venue:
    Cerritos College – Stadium
    11110 Alondra Blvd.
    Norwalk, CA 90650

  • New CrossFit Session Schedule starting Monday, February 10, 2014
    Monday:
    5am, 6am, 7am, 3pm, 4pm, 5pm, 5:30pm, 6pm, 6:30pm & 7pm
    Tuesday:
    5am, 6am, 4pm, 5pm, 5:30pm, 6pm, 6:30pm & 7pm
    Wednesday:
    5am, 6am, 7am, 3pm, 4pm, 5pm, 5:30pm, 6pm, 6:30pm & 7pm
    Thursday:
    4pm – 7pm
    Friday:
    5am, 6am, 7am, 3pm, 4pm, 5pm, 5:30pm, 6pm, 6:30pm & 7pm
    Saturday:
    11am & 12noon
    Sunday:
    10am – 1pm

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

20140203-182909.jpg

Wednesday 2/5/2014

Announcements:

  • NLI Competition Turf Wars #1 – February 8, 2014
    See Joseph’s Heat times below. Come out and support!!
    Event #1 @ 11:43AM – Heat 26
    Floater @ 2PM
    Event #2 @ 3:58PM – Heat 21

    Venue:
    Cerritos College – Stadium
    11110 Alondra Blvd.
    Norwalk, CA 90650

  • New CrossFit Session Schedule starting Monday, February 10, 2014
    Monday:
    5am, 6am, 7am, 3pm, 4pm, 5pm, 5:30pm, 6pm, 6:30pm & 7pm
    Tuesday:
    5am, 6am, 4pm, 5pm, 5:30pm, 6pm, 6:30pm & 7pm
    Wednesday:
    5am, 6am, 7am, 3pm, 4pm, 5pm, 5:30pm, 6pm, 6:30pm & 7pm
    Thursday:
    4pm – 7pm
    Friday:
    5am, 6am, 7am, 3pm, 4pm, 5pm, 5:30pm, 6pm, 6:30pm & 7pm
    Saturday:
    11am & 12noon
    Sunday:
    10am – 1pm
     

Strength:
Find new 1 RM Front Squat (15 minutes)
Find new 1 RM Strict Press (15 minutes)

WOD: “Angie” for time (compare to 2/8/2013)

Perform the following in order for time – must complete each exercise before moving on to the next

100x Pull-ups
100x Push-ups
100x Sit-ups
100x Squats

20140203-182841.jpg

Tuesday 2/4/2014

Announcements:

  • No 7:30 PM Session Tuesday, February 4
  • NLI Competition Series #1 – February 8, 2014
    Registration is still open. Our own Joseph will be competing so come out and support!!

 

Skill: Hang Snatch + Snatch Balance + Snatch (60% of 1RM of Snatch)
Strength: Find new 1 RM Snatch (15 minutes)

WOD: For time

Buy-in with 800m run

then…

3 rounds of

1x Rope climb
10x KB Snatches-5 each arm (m:Red/f:Green)
1x Rope climb
10x KB Swings

then…

Cash-out with 800m run

20140203-225135.jpg

Monday 2/3/2014

Announcements:

  • 2014 Transformation Challenge
    One week down and five more to go!! Stay on track and don’t lose focus. This is a the perfect chance to start a new healthy lifstyle!!
  • NLI Competition Series #1 – February 8, 2014
    Registration is still open. Our own Joseph will be competing so come out and support!!

 

Skill: Clean Set-up & Hang Cleans 3×3 + 1 Split Jerk (60% of 1RM of C&J)
Strength: Find new 1 RM Clean & Jerk (15 minutes)

WOD: AMRAP in 12 minutes

10x Lateral Burpees
10x Barbell Push-ups
6x Front Squats (m:135#/f:95#)
6x Alternating Lunges (Front squat rack position)

20140202-215620.jpg

Sunday 2/2/2014

Announcements:

  • NLI Competition Series #1 – February 8, 2014
    Registration is still open. Our own Joseph will be competing so come out and support!!

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

20140201-153825.jpg