- Schedule change for 5:30pm Session – Beginning Monday, July 28
For the next 4 weeks beginning July 28, the 5:30pm Session will no longer be a CrossFit Session. It will be an On-Ramp class for new CrossFitters. It will be on Monday’s, Wednesday’s and Friday’s. Tuesday Sessions remain the same.
- NLI Competition Series 1 – Saturday, August 16
The first of 3 series will start Saturday, August 16, 2014. Sign-up now before all spots are filled! It will be located at CSU Dominguez Hills.
- Femme Royale Competition – Saturday, August 23
An all womens competition for both Prescribed and Fun Division. Come out and support three of our own CFL Teams! Nancy A. & Nat, Celina & Sandra, and Amber & Carolyn!
7383 Harriman Cir
Huntington Beach, CA 92648
Strength: 5-3-1+ (5@75%, 3@85%, 1+@95% of 1RM)
WOD A: “Jonestown Sprint”
20x Push Press (m:75#/f:45#)
20x Burpee Pull-ups (Can not jump into Pull-up) (mod. Jumping Pull-up)
10x Push Press
10x Burpee Pull-ups
Then when everyone is done…
WOD B: Tailpipe (Partner wod… if no partner, time your row and it will be how long you have to hold the kettle bells)
3 Rounds for time
Partner 1 250m Row
Partner 2 holds both kettlebells in front rack (under chin) until 250 row is complete (m:55#/f:35#)
If one partner rests during round, other partner must rest as well.