Friday 11/21/2014

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!!

Skill/Strength:

Snatch – 80% x 1 x 3
Clean & Jerk – 80% x 1 x 2
Snatch Pull – 90% (of snatch) x 2, 95% x 2, 100% x 2

WOD: AMRAP in 12 minutes

5x DB Hang Cleans (m:55#/f:35#)
15x KTE
30x Double-unders

(5 burpee penalty for
dropping/slamming DB’s on ground)

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Thursday 11/20/2014

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 (4pm to 7pm)

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Wednesday 11/19/2014

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!!

Skill/Strength:

Power Snatch – 75% x 1 x 5
Power Clean & Jerk – 75% x 1 x 5

WOD: For time

10x Ground to Overhead (m:135#/f:95#)
20x Bar facing burpees
30x KBS (m:55#/f:35#)
20x Bar facing burpees
10x Ground to Overhead

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Tuesday 11/18/2014

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!!

Skill/Strength:

Snatch – 90% x 1
Clean & Jerk – 90% x 1
Back Squat – 75% x 2, 80% x 2, 85% x 1

WOD: 3 Rounds for time

12x CTB Pull-ups
200m Run
9x Weighted Overhead Step-ups w/ plate (m:45#/f:25#) (m:24″/f:20″)
200m Run
6x Hang Snatches (m:115#/f:75#)

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Monday 11/17/2014

Announcements:

  • Demo Day with RPM Fitness (RPM Ropes)! – This Monday, 3pm to 7pm
    RPM Fitness will be coming to LIVE on Monday, November 17 3pm to 7pm to demo their speed ropes, sell and size them on the spot which avoids shipping costs. Also, one of the RPM pros will be doing a quick 5 minute session on double-unders so save the date and don’t miss out!! Time and details soon to follow.
  • NLI The Final Series 3 – Saturday, December 13
    This will be the final competition of the NLI Series. Sign up before the spots are filled up!!. It will be held at Cerritos College.

Skill/Strength:

Snatch – heavy single
Clean & Jerk – heavy single
Front Squat – heavy single

WOD: 400 Double-unders for time

with EMOM alternating 7 Hand Release Push-ups & 7 squats.

Start at 0:00 with 7 push-ups, then
at 1:00 with 7 squats, 2:00 with 7 push-ups, 3:00 with 7 squats and so on… until 400 DU’s are complete.

Cool down: 1000m row for time

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Sunday 11/16/2014

Announcements:

  • Demo Day with RPM Fitness (RPM Ropes)! – This Monday, 3pm to 7pm
    RPM Fitness will be coming to LIVE on Monday, November 17 3pm to 7pm to demo their speed ropes, sell and size them on the spot which avoids shipping costs. Also, one of the RPM pros will be doing a quick 5 minute session on double-unders so save the date and don’t miss out!! Time and details soon to follow.
  • NLI The Final Series 3 – Saturday, December 13
    This will be the final competition of the NLI Series. Sign up before the spots are filled up!!. It will be held at Cerritos College.

Active Recovery/Rest Day!

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

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Saturday 11/15/2014

Announcements:

  • This Saturday’s schedule has been changed to 10AM. – November 15
    UTC CrossFit will be having their Grand Opening this Saturday at 12noon. All are welcome. A friendly competition will be hosted as well with a few of our own, so come out and show your support!

    UTC CrossFit
    2400 Gundry St Signal Hill

  • Demo Day with RPM Fitness (RPM Ropes)! – This Monday, 3pm to 7pm
    RPM Fitness will be coming to LIVE on Monday, November 17 3pm to 7pm to demo their speed ropes, sell and size them on the spot which avoids shipping costs. Also, one of the RPM pros will be doing a quick 5 minute session on double-unders so save the date and don’t miss out!! Time and details soon to follow.
  • NLI The Final Series 3 – Saturday, December 13
    This will be the final competition of the NLI Series. Sign up before the spots are filled up!!. It will be held at Cerritos College.

Partner WOD: For time

Buy-in with 500m row each partner

Then 3 rounds of

30x Toes thru rings (shared reps)
50ft Wheel barrows
30x Box jumps (shared reps)
50ft Wheel barrows
1x Rope climb each partner

Cash-out with 200 shared double-unders

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Friday 11/14/2014

Announcements:

  • This Saturday’s schedule has been changed to 10AM. – November 15
    UTC CrossFit will be having their Grand Opening this Saturday at 12noon. All are welcome. A friendly competition will be hosted as well with a few of our own, so come out and show your support!

    UTC CrossFit
    2400 Gundry St Signal Hill

  • Demo Day with RPM Fitness (RPM Ropes)! – This Monday, 3pm to 7pm
    RPM Fitness will be coming to LIVE on Monday, November 17 3pm to 7pm to demo their speed ropes, sell and size them on the spot which avoids shipping costs. Also, one of the RPM pros will be doing a quick 5 minute session on double-unders so save the date and don’t miss out!! Time and details soon to follow.
  • NLI The Final Series 3 – Saturday, December 13
    This will be the final competition of the NLI Series. Sign up before the spots are filled up!!. It will be held at Cerritos College.

Skill/Strength:

Power Snatch – 60% x 2 x 2, 70% x 1 x 2, 80% x 1 x 2
Power Clean & Jerk – 60% x 2 x 2, 70% x 1 x 2, 80% x 1 x 2

WOD: 4 Rounds for time

200m Reverse Run
5x Snatches (m:135#/f:75#)
15x Pull-Ups

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Thursday 11/13/2014

Announcements:

  • This Saturday’s schedule has been changed to 10AM. – November 15
    UTC CrossFit will be having their Grand Opening this Saturday at 12noon. All are welcome. A friendly competition will be hosted as well with a few of our own, so come out and show your support!

    UTC CrossFit
    2400 Gundry St Signal Hill

  • Demo Day with RPM Fitness (RPM Ropes)! – This Monday, 3pm to 7pm
    RPM Fitness will be coming to LIVE on Monday, November 17 3pm to 7pm to demo their speed ropes, sell and size them on the spot which avoids shipping costs. Also, one of the RPM pros will be doing a quick 5 minute session on double-unders so save the date and don’t miss out!! Time and details soon to follow.
  • NLI The Final Series 3 – Saturday, December 13
    This will be the final competition of the NLI Series. Sign up before the spots are filled up!!. It will be held at Cerritos College.

Active Recovery/Rest Day!

Make up a missed WOD or practice technique/skill and/or goals (4pm to 7pm)

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Wednesday 11/12/2014

Announcements:

  • Demo Day with RPM Fitness (RPM Ropes)! – This Monday, 3pm to 7pm
    RPM Fitness will be coming to LIVE on Monday, November 17 from 3pm to 7pm to demo their speed ropes, sell and size them on the spot which avoids shipping costs. Also, one of the RPM pros will be doing a quick 5 minute session on double-unders so save the date and don’t miss out!! Time and details soon to follow.
  • NLI The Final Series 3 – Saturday, December 13
    This will be the final competition of the NLI Series. Sign up before the spots are filled up!!. It will be held at Cerritos College.

Skill/Strength:

Snatch – 70% x 1 x 3, 75% x 1 x 2
Clean & Jerk – 70% x 1 x 3, 75% x 1 x 2
Snatch Pull – 90% (of snatch) x 2, 95% x 2, 100% x 2
Front Squat – 70% x 2 x 3

WOD: 10 min AMRAP

1x Power Clean (m:115#/f:75#)
1x Hang Power Clean
1x Hang Clean
1x Front Squat
1x Shoulder to Overhead (any way)

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