Monday 12/22/2014

Announcements:

  • CFL Christmas Party December 20 at 11AM
    Our 2014 CFL Holiday PJ Party was a success! Great food, great company and the gift exchange session was a blast!! Thanks to all for sharing your Holiday spirit with us.
  • Christmas week schedule December 22-26
    Monday – no 6pm session (Challenge announcement)
    Tuesday – no change
    Wednesday – 6am & 7am sessions only
    Thursday (Christmas Day) – closed
    Friday – 10am session only

Skill/Strength:
Overhead Squat 5x@60%, 3x@75%, 2x@90% of 1RM OHS)
Snatch Balance 5x@60%, 3x@75%, 2x@90% of 1RM Snatch)

WODa: AMRAP in 10 minutes

9x Overhead Squats (m:115#/f:75#)
6x Snatch Balances
3x Hang Power Snatches

WODb: AMRAP in 10 minutes

9x Overhead Squats (m:135#/f:95#)
6x Snatch Balances
3x Hang Power Snatches

IMG_8176.JPG

Sunday 12/21/2014

Announcements:

  • CFL Christmas Party December 20 at 11AM
    Our 2014 CFL Holiday PJ Party was a success! Great food, great company and the gift exchange session was a blast!! Thanks to all for sharing your Holiday spirit with us.
  • Christmas week schedule December 22-26
    Monday – no 6pm session (Challenge announcement)
    Tuesday – no change
    Wednesday – 6am & 7am sessions only
    Thursday (Christmas Day) – closed
    Friday – 10am session only

Active Recovery/Rest Day!

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

IMG_8166.JPG

Saturday 12/20/2014

Announcements:

  • Holiday Transformation Challenge
    Congratulations to all who participated in the Holiday Challenge. Numbers are staggering. So far, an average of 3% body fat were loss and 5lbs of lean mass gained! Everyone worked hard and it shows, cause numbers don’t lie. Not to mention the After WOD results, which most beat their Before results by leaps and bounds! CFL is proud of each and everyone of you! We’ll be calculating the results and plan to announce the results and winners on Monday at 6pm. For now, it’s time to celebrate!!
  • CFL Christmas Party Saturday, December 20 at 11AM
    Join us on Saturday, December 20, at 11am for our annual CFL Christmas PJ Brunch Party! Wear your comfy PJ’s and bring your favorite breakfast/lunch food and drinks to share. Please write what you plan on bringing to the potluck on the whiteboard. We will also be having a $10 gift exchange. We hope everyone can come and join us!

Christmas WOD: 12 Days of Christmas

For time: Executed same as the song.
1
2, 1
3, 2, 1
And so on…

100m Sprint
2 Muscle or Bar-up (mod 2x PU)
3 HSPU
4 Total KB Snatch lunge -Left & Right
5 KB Goblet squat
6 KBS
7 V-ups
8 HR Push-ups
9 Burpees
10 T2B
11 Wall balls
120 Double-unders

IMG_8158.JPG

Friday 12/19/2014

Announcements:

  • Holiday Transformation ChallengeLast day!
    Today is the last day of the challenge! If you haven’t completed your closing WOD yet, you have until the end of today (Friday) to complete it. As for your closing dunks for the body fat tests, it will be on Friday, December 19 from 7am to 7pm. Wear the same bathing suit and schedule your dunk the same time of the day as your first dunk. Don’t forget to bring a towel.
  • CFL Christmas Party Saturday, December 20 at 11AM
    Join us on Saturday, December 20, at 11am for our annual CFL Christmas PJ Brunch Party! Wear your comfy PJ’s and bring your favorite breakfast/lunch food and drinks to share. Please write what you plan on bringing to the potluck on the whiteboard. We will also be having a $10 gift exchange. We hope everyone can come and join us!

Skill: Max L-sit holds & Max Broad jump

WOD: for time

200m run
21x Shoulder to Overhead (m:115#/f:75#)
400m run
15x S2OH (m:135#/f:95#)
600m run
9x S2OH (m:155#/f:105#)
Cash-out 100x Double-unders

Each athlete is required to change weight accordingly.

IMG_7991.JPG

Thursday 12/18/2014

Announcements:

  • Holiday Transformation Challenge2 days left
    Exactly 2 days left until the Holiday Transformation Challenge is done! Officially ends Friday, December 19. Your closing WODs are posted on the whiteboard! You have Thursday and Friday left to complete your closing WOD. As for your closing dunks for the body fat tests, it will be on Friday, December 19 from 7am to 7pm. Wear the same bathing suit and schedule your dunk the same time of the day as your first dunk. Don’t forget to bring a towel. Good luck all and stay on track!!
  • CFL Christmas Party Saturday, December 20 at 11AM
    Join us on Saturday, December 20, at 11am for our annual CFL Christmas PJ Brunch Party! Wear your comfy PJ’s and bring your favorite breakfast/lunch food and drinks to share. Please write what you plan on bringing to the potluck on the whiteboard. We will also be having a $10 gift exchange. We hope everyone can come and join us!

Active Recovery/Rest Day!

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

IMG_8113.JPG

Wednesday 12/17/2014

Announcements:

  • Holiday Transformation Challenge3 days left
    Exactly 3 days left until the Holiday Transformation Challenge is done! Officially ends Friday, December 19. Your closing WODs are posted on the whiteboard! You have Wednesday, Thursday and Friday left to complete your closing WOD. As for your closing dunks for the body fat tests, it will be on Friday, December 19 from 7am to 7pm. Wear the same bathing suit and schedule your dunk the same time of the day as your first dunk. Don’t forget to bring a towel. Good luck all and stay on track!!
  • CFL Christmas Party Saturday, December 20 at 11AM
    Join us on Saturday, December 20, at 11am for our annual CFL Christmas PJ Brunch Party! Wear your comfy PJ’s and bring your favorite breakfast/lunch food and drinks to share. Please write what you plan on bringing to the potluck on the whiteboard. We will also be having a $10 gift exchange. We hope everyone can come and join us!

Skill: Muscle-up/Bar-up

WOD: For time

100x Squats
80x Sit-ups
60x Alt. Lunges
40x V-ups
30x Push-ups
20x Pull-ups
10x Wall walks

IMG_8102.JPG

Tuesday 12/16/2014

Announcements:

  • Holiday Transformation Challenge4 days left
    Exactly 4 days left until the Holiday Transformation Challenge is done! Officially ends Friday, December 19. Your closing WODs are posted on the whiteboard! You have Tuesday thru Friday left to complete your closing WOD. As for your closing dunks for the body fat tests, it will be on Friday, December 19 from 7am to 7pm. Wear the same bathing suit and schedule your dunk the same time of the day as your first dunk. Don’t forget to bring a towel. Good luck all and stay on track!!
  • CFL Christmas Party Saturday, December 20 at 11AM
    Join us on Saturday, December 20, at 11am for our annual CFL Christmas PJ Brunch Party! Wear your comfy PJ’s and bring your favorite breakfast/lunch food and drinks to share. Please write what you plan on bringing to the potluck on the whiteboard. We will also be having a $10 gift exchange. We hope everyone can come and join us!

Skill/Strength: Tall/Hang Clean Ladder
50%>60%>70%>80%>90%>95% of 1RM

WOD: AMRAP in 10 minutes

10x Bar-facing burpees
10x Deadlifts (m:155#f:/105#)
6x Hang Power Cleans
5x Front Squats
4x Squat Cleans

IMG_8091.JPG

Monday 12/15/2014

Announcements:

  • Holiday Transformation Challenge5 Days left
    Exactly 5 days left until the Holiday Transformation Challenge is done! Officially ends Friday, December 19. Your closing WODs are posted on the whiteboard! You will have the week of December 15 thru December 19 to complete your closing WOD. As for your closing dunks for the body fat tests, it will be on Friday, December 19 from 7am to 7pm. It is preferred that you schedule your dunk the same time of the day as your first dunk. Good luck all and stay on track!!
  • CFL Christmas Party Saturday, December 20 at 11AM
    Join us on Saturday, December 20, at 11am for our annual CFL Christmas PJ Brunch Party! Wear your comfy PJ’s and bring your favorite breakfast/lunch food and drinks to share. Please write what you plan on bringing to the potluck on the whiteboard. We will also be having a $10 gift exchange. We hope everyone can come and join us!

Skill/Strength: Tall/Hang Snatch Ladder
50%>60%>70%>80%>90%>95% of 1RM

WOD: “Fran” for time

21-15-9x of
Thrusters (m:95#/f:65#)
Pull-ups

IMG_8056.JPG

Sunday 12/14/2014

Announcements:

  • NLI The Final Series 3 – Saturday, December 13
    Congrats to Eric for killing it at NLI this past weekend!!

  • Holiday Transformation Challenge5 Days left
    Exactly 5 days left until the Holiday Transformation Challenge is done! Officially ends Friday, December 19. Your closing WODs are posted on the whiteboard! You will have from Monday, December 15 thru Friday, December 19 to complete your closing WOD. As for your closing dunks for the body fat tests, it will be on Friday, December 19 from 7am to 7pm. It is preferred that you schedule your dunk the same time of the day as your first dunk. Good luck all and stay on track!!
  • CFL Christmas Party Saturday, December 20 at 11AM
    Join us on Saturday, December 20, at 11am for our annual CFL Christmas PJ Brunch Party! Wear your comfy PJ’s and bring your favorite breakfast/lunch food and drinks to share. Please write what you plan on bringing to the potluck on the whiteboard. We will also be having a $10 gift exchange. We hope everyone can come and join us!

Active Recovery/Rest Day!

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

Great job Eric!!!!

IMG_8051.JPG

Saturday 12/13/2014

Announcements:

  • NLI The Final Series 3 – Saturday, December 13
    One of our own (Eric) will be competing so come out to Cerritos College and show your support!! His heat times are 10AM, 11AM and 3PM.

    Cerritos College

    11190 Alondra Blvd
    Norwalk, CA 90650
  • Holiday Transformation ChallengeEnds Friday, December 19
    Exactly 6 days left until the Holiday Transformation Challenge is done! Officially ends Friday, December 19. Your closing WODs are posted on the whiteboard! You will have next week (December 15 thru December 19) to complete your closing WOD. As for your closing dunks for the body fat tests, it will be on Friday, December 19 from 7am to 7pm. It is preferred that you schedule your dunk the same time of the day as your first dunk. Good luck all and stay on track!!
  • CFL Christmas Party Saturday, December 20 at 11AM
    Join us on Saturday, December 20, at 11am for our annual CFL Christmas PJ Brunch Party! Wear your comfy PJ’s and bring your favorite breakfast/lunch food and drinks to share. Please write what you plan on bringing to the potluck on the whiteboard. We will also be having a $10 gift exchange. We hope everyone can come and join us!

Partner WOD:

Each team member will complete 8 rounds of the following:
8x Wall Balls (m:20#/f:15#)
8x T2B
20x Double-unders

While one team member is completing a round, the second is holding a plank position. Each time that team member breaks from the plank, each must do 3 Burpees before resuming the round.

IMG_8048.JPG