Monday 12/1/2014

Announcements:

  • NLI The Final Series 3 – Saturday, December 13
    The last of the NLI Series is now full!!. Waiting list is open for those still interested. It will be held in town at Cerritos College so come out and show your support!!
  • CFL Christmas Party Saturday, December 20 at 11AM
    Save the date for our Christmas PJ Brunch Party! No need to change out of your PJ’s… just bring your favorite breakfast food/drinks and head on over. We’ll have games and more so stay tuned for more details.

Skill:
Rope climb (15 minutes)
Double-unders (15 minutes)

WOD: For time (20 min cap)

10 unbroken DUs (5 Burpees penalty)
20 unbroken DUs (10 Burpees penalty)
30 unbroken DUs (15 Burpees penalty)
40 unbroken DUs (20 Burpees penalty)
50 unbroken DUs (25 Burpees penalty)
60 unbroken DUs (30 Burpees penalty)
70 unbroken DUs (35 Burpees penalty)
80 unbroken DUs (40 Burpees penalty)
90 unbroken DUs (45 Burpees penalty)
100 unbroken DUs (50 Burpees penalty)

3 tries to get DUs unbroken. If not achieved, Burpees must be done to continue.

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Sunday 11/39/2014

Announcements:

  • NLI The Final Series 3 – Saturday, December 13
    The last of the NLI Series is now full!!. Waiting list is open for those still interested. It will be held in town at Cerritos College so come out and show your support!!

Active Recovery/Rest Day!

Make up a missed WOD or practice technique/skill and/or goals (10am to 1pm).

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Saturday 11/29/2014

Announcements:

  • NLI The Final Series 3 – Saturday, December 13
    The last of the NLI Series is now full!!. Waiting list is open for those still interested. It will be held in town at Cerritos College so come out and show your support!!

WOD: Filthy Fifty

For time:

50x Box jump (m:24″/f:20″)
50x Jumping pull-ups
50x Kettlebell swings (m:55#/f:35#)
50 Walking Lunges
50x Knees to elbows
50x Push press (m:45#f:35#)
50x Back extensions
50x Wall ball shots (m:20#f:15#)
50x Burpees
50x Double-unders

Congrats to all that PR’d this past week! Your hard work has definitely paid off!!

Special congrats to Alex, Bill, Celina, Jerry, Steve R. and Vanessa who PR’d 3 of 5 movements; Gloria and Luis on 4 of 5 movements; and Juan who has PR’d all 5 movements!

Let’s also recognize Christian for hitting his 400# PR front squat!!
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Friday 11/28/2014

Announcements:

  • Thanksgiving Week Schedule – Nov. 24 through 28

    Monday 11/24: No schedule change
    Tuesday 11/25: No 5:30PM & 7:00PM Sessions
    Wednesday 11/26: No 6:00AM, 7:00AM, 5:30PM & 7:00PM
    Thanksgiving Day 11/27: Closed
    Friday 11/28: Only 1 session at 11:00AM
  • NLI The Final Series 3 – Saturday, December 13
    The last of the NLI Series is now full!!. Waiting list is open for those still interested. It will be held in town at Cerritos College so come out and show your support!!

WOD: As Many Total Reps As Possible

AMRAP in 7 minutes

11x HSPU
27m Bear crawl
14x T2B

Rest 2 minutes

Then AMRAP in 6 minutes

11x Ring dips
27x Double-unders
14x V-ups

Rest 2 minutes

Then AMRAP in 5 minutes

11x Push-ups
27x Single-unders
14x Sit-ups

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Thanksgiving Day 11/27/2014

Announcements:

CFL wishes all a HAPPY THANKSGIVING!!

  • Thanksgiving Week Schedule – Nov. 24 through 28

    Monday 11/24: No schedule change
    Tuesday 11/25: No 5:30PM & 7:00PM Sessions
    Wednesday 11/26: No 6:00AM, 7:00AM, 5:30PM & 7:00PM
    Thanksgiving Day 11/27: Closed
    Friday 11/28: Only 1 session at 11:00AM
  • NLI The Final Series 3 – Saturday, December 13
    The last of the NLI Series is now full!!. Waiting list is open for those still interested. It will be held in town at Cerritos College so come out and show your support!!

Box is closed for Thanksgiving!

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Wednesday 11/26/2014

Announcements:

  • Thanksgiving Week Schedule – Nov. 24 through 28

    Monday 11/24: No schedule change
    Tuesday 11/25: No 5:30PM & 7:00PM Sessions
    Wednesday 11/26: No 6:00AM, 7:00AM, 5:30PM & 7:00PM
    Thanksgiving Day 11/27: Closed
    Friday 11/28: Only 1 session at 11:00AM
  • NLI The Final Series 3 – Saturday, December 13
    The last of the NLI Series is now full!!. Waiting list is open for those still interested. It will be held in town at Cerritos College so come out and show your support!!

Strength:
Find new 1RM Strict Press
Find new 1RM Front Squat

WOD: AMRAP in 10 minutes

12x Deadlift (m:135#/f:95#)
9x Hang Power Clean
6x Front Squat

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Tuesday 11/25/2014

Announcements:

  • Thanksgiving Week Schedule – Nov. 24 through 28

    Monday 11/24: No schedule change
    Tuesday 11/25: No 5:30PM & 7:00PM Sessions
    Wednesday 11/26: No 6:00AM, 7:00AM, 5:30PM & 7:00PM
    Thanksgiving Day 11/27: Closed
    Friday 11/28: Only 1 session at 11:00AM
  • NLI The Final Series 3 – Saturday, December 13
    The last of the NLI Series is now full!!. Waiting list is open for those still interested. It will be held in town at Cerritos College so come out and show your support!!

Strength:
Find new 1RM Clean & Jerk
Find new 1RM Backsquat

WOD: 3 Rounds

1 min Pull Ups
1 min Wall Balls
1 min Burpees
1 min Double Unders
1 min Rest

Record total reps

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Monday 11/24/2014

Announcements:

  • Thanksgiving Week Schedule – Nov. 24 through 28

    Monday 11/24: No schedule change
    Tuesday 11/25: No 5:30PM & 7:00PM Sessions
    Wednesday 11/26: No 6:00AM, 7:00AM, 5:30PM & 7:00PM
    Thanksgiving Day 11/27: Closed
    Friday 11/28: Only 1 session at 11:00AM
  • NLI The Final Series 3 – Saturday, December 13
    The last of the NLI Series is now full!!. Waiting list is open for those still interested. It will be held in town at Cerritos College so come out and show your support!!

Strength:
Find new 1RM Snatch

WOD: “Nancy”

5 Rounds for time

400m Run
15x Overhead Squats (m:95#/f:65#)

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Sunday 11/23/2014

Announcements:

  • Thanksgiving Week Schedule – Nov. 24 through 28

    Monday 11/24: No schedule change
    Tuesday 11/25: No 5:30PM & 7:00PM Sessions
    Wednesday 11/26: No 6:00AM, 7:00AM, 5:30PM & 7:00PM
    Thanksgiving Day 11/27: Closed
    Friday 11/28: Only 1 session at 11:00AM
  • NLI The Final Series 3 – Saturday, December 13
    The last of the NLI Series is now full!!. Waiting list is open for those still interested. It will be held in town at Cerritos College so come out and show your support!!

Active Recovery/Rest Day!

Make up a missed WOD or practice technique/skill and/or goals (10am to 1pm).

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Saturday 11/22/2014

Announcements:

  • Thanksgiving Week Schedule – Nov. 24 through 28

    Monday 11/24: No schedule change
    Tuesday 11/25: No 5:30PM & 7:00PM Sessions
    Wednesday 11/26: No 6:00AM, 7:00AM, 5:30PM & 7:00PM
    Thanksgiving Day 11/27: Closed
    Friday 11/28: Only 1 session at 11:00AM
  • NLI The Final Series 3 – Saturday, December 13
    The last of the NLI Series is now full!!. Waiting list is open for those still interested. It will be held in town at Cerritos College so come out and show your support!!

Team WOD of 3: AMRAP in 12 min

25x Sit-ups (clock rotation)
Burpees box overs (m:24″/f:20″)
HSPU

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