Tuesday 11/11/2014

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:
Power Snatch – 60% x 2 x 3, 70% x 1 x 3, 80% x 1 x 3
Power Clean & Jerk – 60% x 2 x 3, 70% x 1 x 3, 80% x 1 x 3

WOD: 4 Rounds for Time

5x Muscle Ups (mod. 10x Ring rows & dips)
10x Broad Jump (Height)
15x Alternating Jumping Lunges
20x Sit-Ups

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Monday 11/10/2014

Announcements:

  • Demo Day with RPM Fitness (RPM Ropes)! – Monday, November 17.
    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 – 70% x 2, 75% x 2, 80% x 1, 85% x 1
Clean & Jerk – 70% x 2, 75% x 2, 80% x 1, 85% x 1
Clean Pull – 90% x 2, 95% x 2, 100% x 2
Back Squat – 75% x 2, 80% x 2, 85% x 1

WOD: AMRAP in 10 minutes

10x Thrusters (m:95#/f:65#)
30x Double-unders

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Sunday 11/9/2014

Announcements:

  • Demo Day with RPM Fitness (RPM Ropes)! – Monday, November 17.
    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.
  • New Schedule for the next 4 weeks – October 29 thru November 24
    Monday, Wednesday, & Friday 5:30 Sessions are back to being On-ramp classes.
  • 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.

Box closed today.

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Saturday 11/8/2014

Announcements:

  • Demo Day with RPM Fitness (RPM Ropes)! – Monday, November 17
    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.
  • New Schedule for the next 4 weeks – October 29 thru November 24
    Monday, Wednesday, & Friday 5:30 Sessions are back to being On-ramp classes.
  • 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 a 400m run together

then 4 Rounds of (each partner must do all reps & hold positions)

10x Sumo Deadlift High Pulls (m:115#/f:75#) while partner holds a hollow rock
10x Paralette Pass-throughs while partner hangs from Pull-up bar
10x Pull-ups while partner holds a plank position
10x Handstand Push-ups while partner holds a wall-sit position*

Cash-out with 400m run together

*Wall-sit hold not required on 4th round.

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Friday 11/7/2014

Announcements:

  • Congrats to Josh and Tritia for making October’s Athlete of the Month!!
  • New Schedule for the next 4 weeks – October 29 thru November 24
    Monday, Wednesday, & Friday 5:30 Sessions are back to being On-ramp classes.
  • 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 – 60% x 3, 70% x 2, 75% x 2, 80% x 1, 85% x 1, heavy single
Clean & Jerk – 60% x 3, 70% x 2, 75% x 2, 80% x 1, 85% x 1, heavy single
Front Squat – heavy single

WOD: Wall Ball Chipper for time

10-9-8-7-6-5-4-3-2-1x of

Wall balls (m:20#/f:15#)
Wall ball sit up throws (overhead)
Alternating hand wall ball push-ups
Wall ball Russian twists

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Thursday 11/6/2014

Announcements:

  • New Schedule for the next 4 weeks – October 29 thru November 24
    Monday, Wednesday, & Friday 5:30 Sessions are back to being On-ramp classes.
  • 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 11/5/2014

Announcements:

  • New Schedule for the next 4 weeks – October 29 thru November 24
    Monday, Wednesday, & Friday 5:30 Sessions are back to being On-ramp classes.
  • 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 Clean – heavy single
Hang Snatch (below knee) – 75% x 1 x 3, 80% x 1 x 2
Overhead Squat – heavy single

WOD: For time

Buy in: 50 cal row

then 4 rounds of
100m sprint
40x Double-unders

Cash out: 800m run

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Tuesday 11/4/2014

Announcements:

  • New Schedule for the next 4 weeks – October 29 thru November 24
    Monday, Wednesday, & Friday 5:30 Sessions are back to being On-ramp classes.
  • 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:
Clean – 80% x 1 x 2, 85% x 1 x 3
Clean Pull – 100% (of clean) x 3 x 2, 105% x 2 x 2
Front Squat – 85% x 2 x 2, 90% x 1 x 2

WOD: 5 Rounds for time:

5x Deadlifts (m:225#/f:155#)
10x Jump tucks
15x Mountain climbers
20x V-ups

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Monday 11/3/2014

Announcements:

  • New Schedule for the next 4 weeks – October 29 thru November 24
    Monday, Wednesday, & Friday 5:30 Sessions are back to being On-ramp classes.
  • 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:
Jerk – heavy single
Power Snatch – heavy single
Push Press – heavy single

WOD: As many burpees as possible in 7 minutes. Must touch an object 6″ above fingertip reach at the top of each Burpee.

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Sunday 11/2/2014

Announcements:

  • 4th Annual Halloween Bash at the box!! – Saturday, November 1 at 4pm
    Great turn out and congrats to Veronica, Kristina, Eric, Bill and Joonee for winning best costume at this years Halloween Bash!! The “I Love Lucy” Cast!!
  • New Schedule for the next 4 weeks – October 29 thru November 24
    Monday, Wednesday, & Friday 5:30 Sessions are back to being On-ramp classes.
  • 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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