Tuesday 4/1/2014

Announcements:

  • Turf Wars 2 + Kids Competition – April 26
    We are happy to announce that we have 11 athletes that will be competing in the NLI Turf War 2 + Kids Competition. Venue will only be a few blocks away at Cerritos College. So if not as a competitor, come out and support the CFL Team!!

Skill:
Hang Clean 3×4 (4@55%, 4@65%, 4@75% of 1RM C&J)
Handstand Holds/Push-ups/Walks

WOD: For time

Buy-in with 30m Handstand Walk Sled Pulls

Then 6 rounds of:
20x Bar-ups
20x Wall-walks
20x Toes to bars
20x Deadlifts (m:350#/f:275#)
20x Handstand clapping push-ups

Cash-out with a 5k run.

HAPPY APRIL FOOLS DAY!!

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Monday 3/31/2014

Announcements:

  • Turf Wars 2 + Kids Competition – April 26
    We are happy to announce that we have 11 athletes that will be competing in the NLI Turf War 2 + Kids Competition. Venue will only be a few blocks away at Cerritos College. So if not as a competitor, come out and support the CFL Team!!

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: 4 rounds for time

20x Pull-ups
15x Box jumps (m:24″/20″)
10x Wall balls (m:20#/f:15#)
400m Run

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Sunday 3/30/2014

Announcements:

  • 7AM Tuesday Sessions are back on the Calendar!!
  • Turf Wars 2 + Kids Competition – April 26
    We are happy to announce that we have 11 athletes that will be competing in the NLI Turf War 2 + Kids Competition. It’s not too late to sign-up!! Venue will only be a few blocks away at Cerritos College. So if not as a competitor, come out and support the CFL Team!!

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

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Saturday 3/29/2014

Announcements:

  • 7AM Tuesday Sessions are back on the Calendar!!
  • Turf Wars 2 + Kids Competition – April 26
    We are happy to announce that we have 11 athletes that will be competing in the NLI Turf War 2 + Kids Competition. It’s not too late to sign-up!! Venue will only be a few blocks away at Cerritos College. So if not as a competitor, come out and support the CFL Team!!

Partner WOD: For time

100m Partner Carry
90 Wallball Passes (m:20#/f:15#)
80 Power Cleans (m:95#/f:65#)
70 Mountain Climbers
60 KBS (m:55#/f:35#)
50 Back Squats (m:95#/f:65#)
40 Shoulder to Overhead (m:95#/f:65#)
30m Wheel Barrow
100m Partner Carry
1 Wall Climb

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Friday 3/28/2014

Announcements:

  • Not sure if Fran will come back anytime soon. Great job on your PR guys!!
    Nancy C. 12:11 (-5:49)
    Nancy A. 9:28 (-3:07)
    Karen 8:41 (-2:31)
    Alex 7:20 (-2:24)
    Enio 12:45 (-2:00)
    Larry 8:26 (-1:23)
    Eric 3:36 (-1:21)
    Brian A. 9:12 (-1:11)
    Heather 8:30 (-1:06)
    Wilma 8:36 (-:51)
    Norma 12:57 (-:41)
    Seth O. 8:39 (-:31)
    Miguel 9:17 (-:29)
    April 8:06 (-:27)
    Ryan 8:14 (-:22)
    Gian 6:51 (-:08)
    Ben 2:21 (-:01)
    Liliana 12:05 (First time Rx)
    Amy 15:59 (First time Rx)
  • No 7AM Session Friday, March 28.
  • 7AM Tuesday Sessions are back on the Calendar!!
  • Turf Wars 2 + Kids Competition – April 26
    We are happy to announce that we have 11 athletes that will be competing in the NLI Turf War 2 + Kids Competition. It’s not too late to sign-up!! Venue will only be a few blocks away at Cerritos College. So if not as a competitor, come out and support the CFL Team!!

Strength:
Overhead Squat 3×5 (5@65%, 5@75%, 5+@85% of 1RM)
Skill:
3 sets of the below at 60% of 1RM Snatch:
3x Hang Power Snatch
2x Snatch Balance
1x Snatch

Open WOD 14.5:

21-18-15-12-9-6-3 reps for time of:
Thrusters (m:95#/f:65#)
Bar Facing Burpees

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Thursday 3/27/2014

Announcements:

  • No 7AM Session Friday, March 28.
  • 7AM Tuesday Sessions are back on the Calendar!!
  • Turf Wars 2 + Kids Competition – April 26
    We are happy to announce that we have 11 athletes that will be competing in the NLI Turf War 2 + Kids Competition. It’s not too late to sign-up!! Venue will only be a few blocks away at Cerritos College. So if not as a competitor, come out and support the CFL Team!!

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

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Wednesday 3/26/2014

Announcements:

  • No 7AM Session Friday, March 28.
  • Congratulations to our 2014 Transformation Challenge Winners!!
    CFL would like to congratulate all the participants in the Challenge! We were fortunate to be a part of all the goals that have been accomplished during this challenge.
    Special congrats to both Celina and Seth R. for winning in the Newbie Members Group along with Amber and Miguel for winning in the Seasoned Members Group. Well done guys!!

  • 7AM Tuesday Sessions are back on the Calendar!!
  • Turf Wars 2 + Kids Competition – April 26
    We are happy to announce that we have 11 athletes that will be competing in the NLI Turf War 2 + Kids Competition. It’s not too late to sign-up!! Venue will only be a few blocks away at Cerritos College. So if not as a competitor, come out and support the CFL Team!!

Warm up: 3 rounds of
5x Pull-ups
10x Push-ups
15x Squats
20x Double-unders

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

AMRAP WOD: Fight Gone Bad format of the below

Three rounds of

Sled Sprint (15m = 1 rep)
Ring Dips
Box Jump (m:24″/f:20″)
Medball Plyo Push-ups
Double-unders
Break (rest)

In this workout you move from each of five stations after a minute starting at the Sled Sprints.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break (rest) is allowed before repeating. On call of “rotate”, the athletes must move to the next station immediately for best score. One point is given for each rep. Total all reps from the five movements.

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Tuesday 3/25/2014

Announcements:

  • 7AM Tuesday Sessions are back on the Calendar!!
  • Turf Wars 2 + Kids Competition – April 26
    We are happy to announce that we have 11 athletes that will be competing in the NLI Turf War 2 + Kids Competition. It’s not too late to sign-up!! Venue will only be a few blocks away at Cerritos College. So if not as a competitor, come out and support the CFL Team!!

Warm up: 3 rounds of
10x Wall Ball Cleans (15#/10#)
5x Strict pull-ups

Skill:
Thruster (review/efficiency tips)
Kipping/Butterfly Pull-ups or Bar/Muscle-ups

WOD: “Fran”

21-15-9x of

Thrusters (m:95#/f:65#)
Pull-ups

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Monday 3/24/2014

Announcements:

  • 7AM Tuesday Sessions are back on the Calendar!!
  • Transformation Challenge
    Congratulations to all that competed in the Transformation Challenge! Winners will be announced on Monday, March 24 at 6PM.

  • Turf Wars 2 + Kids Competition – April 26
    We are happy to announce that we have 11 athletes that will be competing in the NLI Turf War 2 + Kids Competition. It’s not too late to sign-up!! Venue will only be a few blocks away at Cerritos College. So if not as a competitor, come out and support the CFL Team!!

Warm up:
Burgener Barbell Drill then 3×5 Hang Clean & Jerk (50% of 1RM C&J)

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

WOD:
100 Burpees for time with 5 (body height) broad jumps EMOM.

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Sunday 3/23/2018

Announcements:

  • 7AM Tuesday Sessions are back on the Calendar!!
  • Transformation Challenge
    Congratulations to all that competed in the Transformation Challenge! Winners will be announced on Monday, March 24 at 6PM.

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

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