Thursday 5/1/2014

Announcements:

  • Yoga At The Box!! – Starting April 17
    We will have yoga at the box every Thursday at 6pm and Sunday at 12noon. Great way to spend your rest days so don’t miss out.
  • Active Recovery/Rest Day!

    Make up a missed WOD or practice technique/skill and/or goals (4pm to 6pm).

    Yoga (6pm to 7pm).

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Wednesday 4/30/2014

Announcements:

  • Yoga At The Box!! – Starting April 17
    We will have yoga at the box every Thursday at 6pm and Sunday at 12noon. Great way to spend your rest days so don’t miss out.
  • Warm-up: Snatch Mobility
    Skill/Strength: 3 sets of
    3 Hang Power Snatches followed by 2 Power Snatches (1 set @ 50%, 1 set @ 60%, 1 set @ 70% of 1RM Snatch)

    WOD: AMRAP in 12 Minutes

    30x Double Unders
    10x Squat Box Jumps (m:24″/f:20″)
    5x Hang Power Snatches (75% of 1RM Snatch)

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Tuesday 4/29/2014

Announcements:

  • March Athlete’s Of The Month!
    Congratulations to Melanie and Michael for making Athlete Of The Month for March!
  • Yoga At The Box!! – Starting April 17
    We will have yoga at the box every Thursday at 6pm and Sunday at 12noon. Great way to spend your rest days so don’t miss out.
  • Warm-up: Snatch Mobility
    Skill/Strength: Snatch Set-up then Snatch High-pull 3×5 (5@80%, 5@90%, 5@100% of 1RM)

    WOD: For time

    Buy-in with 60 Calorie Row
    then…

    4 rounds of
    200m run
    30x Mountain Climbers

    Cash-out with 100x Sit-ups

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Monday 4/28/2014

Announcements:

  • Yoga At The Box!! – Starting April 17
    We will have yoga at the box every Thursday at 6pm and Sunday at 12noon. Great way to spend your rest days so don’t miss out.
  • 2014 Get Ready For Summer (GRFS) Team Challenge – The Teams are complete!!
    See below for the team list.
  • Skill: Kipping/Butterfly Pull-ups or Bar/Ring Muscle-ups

    WOD: For time

    8x Burpee Bar Muscle-up (mod. x2 Burpee Pull-ups)
    8x 5m/10m/15m Suicide Sprints (forward sprint & back pedal)
    30m Squat Broad Jumps

    6x Burpee Bar Muscle-up (mod. x2 Burpee Pull-ups)
    6x 5m/10m/15m Suicide Sprints (forward sprint & back pedal)
    30m Squat Broad Jumps

    4x Burpee Bar Muscle-up (mod. x2 Burpee Pull-ups)
    4x 5m/10m/15m Suicide Sprints (forward sprint & back pedal)
    30m Squat Broad Jumps

    2x Burpee Bar Muscle-up (mod. x2 Burpee Pull-ups)
    2x 5m/10m/15m Suicide Sprints (forward sprint & back pedal)
    30m Squat Broad Jumps

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Sunday 4/27/2014

Announcements:

  • NLI Turf Wars 2 – Congrats to all our athletes!!
    Great job to all our athletes! You all showed true dedication to the sport. Giving your 200% not only physically but mentally as well. Also, special thanks to all that came out to help support. That’s how Team LIVE rolls!
  • Yoga At The Box!! – Starting April 17
    We will have yoga at the box every Thursday at 6pm and Sunday at 12noon. Great way to spend your rest days so don’t miss out.
  • Active Recovery/Rest Day!

    Make up a missed WOD or practice technique/skill and/or goals (10am to 12pm).

    Yoga (12pm-1pm)

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Saturday 4/26/2014

Announcements:

  • Box closed this Saturday, April 26 for Turf Wars 2 Competition.
  • 2014 Get Ready For Summer (GRFS) Team Challenge – Draft Day Saturday!!
    Draft day will be on Saturday, April 26 around 7pm after the NLI Competition. It’s potluck so bring a dish/drink to share.
  • Yoga At The Box!! – Starting April 17
    We will have yoga at the box every Thursday at 6pm and Sunday at 12noon. Great way to spend your rest days so don’t miss out.
  • Turf Wars 2 + Kids Competition – April 26
    With a beautiful weather forecast of 70deg, let’s cheer on our athletes this Saturday at NLI’s Turf Wars 2 Competition!! It will be held just a few blocks from the box at Cerritos College.

    Event #1/Event #2
    Carolyn Monzon: Heat 2 (8:16am)/Heat 4 (12:15pm)

    Ren Augustin: Heat 3 (8:32am)/Heat 7 (12:30pm)
    Liz Mejia: Heat 4 (8:48am)/Heat 9 (12:40pm)
    Natalie Antolin: Heat 5 (9:04am)/Heat 10 (12:45pm)
    Sandra Reyes: Heat 5 (9:04am)/Heat 12 (12:55pm)
    Sonia Cabral: Heat 5 (9:04am)/Heat 12 (12:55pm)
    Jason Garrido: Heat 13 (11:12am)/Heat 31 (2:30pm)
    Christian Aguirre: Heat 17 (12:16pm)/Heat 43 (3:30pm)
    Joseph Gonzalez: Heat 17 (12:16pm)/Heat 42 (3:25pm)
    Eric Gardea: Heat 18 (12:32pm)/Heat 45 (3:40pm)
    Vic Ng: Heat 21 (1:20pm)/Heat 54 (4:25pm)

    Teen Beast League
    Nathan Andres
    Event 1: Heat 2 (9:25am)
    Event 2: Heat 12 (11:48am)
    Event 3: Heat 12 (1:58pm)

  • Box closed for NLI Competition but will be back at the box around 7PM for the Team Challenge Draft.

    Below is a map of Cerritos College. We’ll set up our tent in the back at the Affiliates Area.

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Friday 4/25/2014

Announcements:

  • No 7PM Session this Friday, April 25.
  • Box closed this Saturday, April 26 for Turf Wars 2 Competition.
  • 2014 Get Ready For Summer (GRFS) Team Challenge – Draft Day Saturday!!
    Draft day will be on Saturday, April 26 around 7pm after the NLI Competition. It’s potluck so bring a dish/drink to share.
  • Yoga At The Box!! – Starting April 17
    We will have yoga at the box every Thursday at 6pm and Sunday at 12noon. Great way to spend your rest days so don’t miss out.
  • Turf Wars 2 + Kids Competition – April 26
    With a beautiful weather forecast of 70deg, let’s cheer on our athletes this Saturday at NLI’s Turf Wars 2 Competition!! It will be held just a few blocks from the box at Cerritos College.

    Event #1/Event #2
    Carolyn Monzon: Heat 2 (8:16am)/Heat 4 (12:15pm)

    Ren Augustin: Heat 3 (8:32am)/Heat 7 (12:30pm)
    Liz Mejia: Heat 4 (8:48am)/Heat 9 (12:40pm)
    Natalie Antolin: Heat 5 (9:04am)/Heat 10 (12:45pm)
    Sandra Reyes: Heat 5 (9:04am)/Heat 12 (12:55pm)
    Sonia Cabral: Heat 5 (9:04am)/Heat 12 (12:55pm)
    Jason Garrido: Heat 13 (11:12am)/Heat 31 (2:30pm)
    Christian Aguirre: Heat 17 (12:16pm)/Heat 43 (3:30pm)
    Joseph Gonzalez: Heat 17 (12:16pm)/Heat 42 (3:25pm)
    Eric Gardea: Heat 18 (12:32pm)/Heat 45 (3:40pm)
    Vic Ng: Heat 21 (1:20pm)/Heat 54 (4:25pm)

    Teen Beast League
    Nathan Andres
    Event 1: Heat 2 (9:25am)
    Event 2: Heat 12 (11:48am)
    Event 3: Heat 12 (1:58pm)

  • Skill: Bar-ups or Back Uprise (20 Minutes)

    WOD: AMRAP in 12 minutes
    3x Muscle-ups (mod. 6 Ring Row & 6 Dips)
    3x Full snatch (m:135#/f:95#)
    25x Double-unders

    Below is a map of Cerritos College. We’ll set up our tent in the back at the Affiliates Area.

    20140425-102200.jpg

Thursday 4/24/2014

Announcements:

  • Yoga for this Thursday is back on!!
  • No 7PM Session this Friday, April 25.
  • Box closed this Saturday, April 26 for Turf Wars 2 Competition.
  • 2014 Get Ready For Summer (GRFS) Team Challenge – Draft Day Saturday!!
    Draft day will be on Saturday, April 26 around 7pm after the NLI Competition. It’s potluck so bring a dish/drink to share.
  • Yoga At The Box!! – Starting April 17
    We will have yoga at the box every Thursday at 6pm and Sunday at 12noon. Great way to spend your rest days so don’t miss out.
  • Turf Wars 2 + Kids Competition – April 26
    With a beautiful weather forecast of 70deg, let’s cheer on our athletes this Saturday at NLI’s Turf Wars 2 Competition!! It will be held just a few blocks from the box at Cerritos College.

    Event #1/Event #2
    Carolyn Monzon: Heat 2 (8:16am)/Heat 4 (12:15pm)

    Ren Augustin: Heat 3 (8:32am)/Heat 7 (12:30pm)
    Liz Mejia: Heat 4 (8:48am)/Heat 9 (12:40pm)
    Natalie Antolin: Heat 5 (9:04am)/Heat 10 (12:45pm)
    Sandra Reyes: Heat 5 (9:04am)/Heat 12 (12:55pm)
    Sonia Cabral: Heat 5 (9:04am)/Heat 12 (12:55pm)
    Jason Garrido: Heat 13 (11:12am)/Heat 31 (2:30pm)
    Christian Aguirre: Heat 17 (12:16pm)/Heat 43 (3:30pm)
    Joseph Gonzalez: Heat 17 (12:16pm)/Heat 42 (3:25pm)
    Eric Gardea: Heat 18 (12:32pm)/Heat 45 (3:40pm)
    Vic Ng: Heat 21 (1:20pm)/Heat 54 (4:25pm)

    Teen Beast League
    Nathan Andres
    Event 1: Heat 2 (9:25am)
    Event 2: Heat 12 (11:48am)
    Event 3: Heat 12 (1:58pm)

  • Active Recovery/Rest Day!

    Make up a missed WOD or practice technique/skill and/or goals (4pm to 6pm).

    Yoga (6pm to 7pm).

    Below is a map of Cerritos College. We’ll set up our tent in the back at the Affiliates Area.

    20140424-085946.jpg

Wednesday 4/23/2014

Announcements:

  • Yoga for this Thursday is back on!!
  • 2014 Get Ready For Summer (GRFS) Team Challenge – Last day to sign-up!!
    If you haven’t already signed up, today is the last day. Draft day will be on Saturday, April 26 around 7pm after the NLI Competition. It’s potluck so bring a dish/drink to share.
  • No 7PM Session this Friday, April 25.
  • Box closed this Saturday, April 26 for Turf Wars 2 Competition.
  • Yoga At The Box!! – Starting April 17
    We will have yoga at the box every Thursday at 6pm and Sunday at 12noon. Great way to spend your rest days so don’t miss out.
  • Turf Wars 2 + Kids Competition – April 26
    With a beautiful weather forecast of 70deg, let’s cheer on our athletes this Saturday at NLI’s Turf Wars 2 Competition!! It will be held just a few blocks from the box at Cerritos College.

    Event #1/Event #2
    Carolyn Monzon: Heat 2/Heat 4

    Ren Augustin: Heat 3/Heat 7
    Liz Mejia: Heat 4/Heat 9
    Natalie Antolin: Heat 5/Heat 10
    Sandra Reyes: Heat 5/Heat 12
    Sonia Cabral: Heat 5/Heat 12
    Jason Garrido: Heat 13/Heat 31
    Christian Aguirre: Heat 17/Heat 43
    Joseph Gonzalez: Heat 17/Heat 42
    Eric Gardea: Heat 18/Heat 45
    Vic Ng: Heat 21/Heat 54

    Teen Beast League
    Nathan Andres

  • Skill: Double-unders or Muscle-ups (20 minutes)

    WOD: 4 Rounds for time
    5x complex’s
    -1 back squat (m:135#/f:95#)
    -1 right leg lunge
    -1 left leg lunge
    -1 back squat
    200m backwards run

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Tuesday 4/22/2014

Announcements:

  • No 7PM Session this Friday, April 25.
  • Box closed this Saturday, April 26 for NLI Competition.
  • Yoga At The Box!! – Starting April 17
    We will have yoga at the box every Thursday at 6pm and Sunday at 12noon. Great way to spend your rest days so don’t miss out.
  • 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!!
  • 2014 Get Ready For Summer (GRFS) Team Challenge – April 28 to June 20
    This Team Challenge will be divided into four teams which will consist of 8 members
    each. 4 Girls and 4 Guys (2 Newbie girls and 2 Newbie guys and 2 Seasoned girls and
    2 seasoned guys). Each team will be led by 2 CFL Coach’s and a delegate.Once we have reached 32 contestants, they will be randomly picked by the coach’s to create their teams.

1. The buy-in for this challenge is $25 which will go toward the pot prize and a Team T-Shirt.
2. This Challenge will be judged on 5 weekly WODs. Each WOD will be ranked based on the times or rounds/reps for each individual then as a team aggregate score.
3. This is an 8 week Challenge that will begin Monday, April 28, and will end Friday, June 20.
4. Participants will have between April 14 – 23 to sign-up.
5. The teams will be selected on April 26 after the NLI Competition at the box (cfLIVE Draft “Potluck” Night)

Each team will have from April 28 to May 16 (3 weeks) to train and prepare for the unknown.

All training regimen and programming will be the same for all teams. Contestants that deviate from the agreed training/programming will be disqualified as well as for his/her respective team.

Starting May 19 every Monday, for the next 5 weeks, a WOD will be posted for each team member to perform before the following Friday. All times or Rounds/Reps for each team will be aggregated and ranked. The team ranked the highest by the end of 5 weeks/WODs will be declared the winner. All 5 WODs will be designed to accommodate both newbie and seasoned athletes.

Winners will be announced at the beach party on Saturday, June 21.

So, be sure to sign-up as soon as you can! It will be a fun 8 weeks!! Look for the sign-up forms at the box or download from here.

Skill: Kipping/Butterfly Pull-ups & Pistols (20 minutes)

WOD: “Mary”

AMRAP in 20 Minutes

5x Handstand Push-ups
10x 1-legged Squat (alternating pistols)
15x Pull-ups

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