Friday 5/22/2015

Announcements:

  • Change of schedule for Memorial Day For Monday, May 25
    In observance of Memorial Day, there will be only one session at 11am.
  • Deadly Duo Competition May 30, 2015
    This one day competition consists of three total workouts that are guaranteed to challenge you mentally and physically. Athletes will be able to complete either as Prescribed or Intermediate.The top Male and Female team for Prescribed & Intermediate will win a CASH prize and runner-up Male and Female teams will win prize bags courtesy of our vendors.Click here for registration and additional information.

    Location:
    Citizens Crossfit

    4130 E. La Palma Ave
    Anaheim, CA 92807

  • Spring Fling Competition June 6, 2015
    CrossFit Vibe will be hosting their Second Annual Spring Fling Event on Saturday, June 6. It consists of Teams of 2 (1 Male and 1 Female), 2 divisions (Rx and Fun) at $90 per team. Registration closes May 27th. For more information click here.

    Location:
    CrossFit Vibe

    2925 Airway Ave., Unit B.
    Costa Mesa, CA. 92626.

Strength: Hang Snatch – 5×3 (50%-55%-60%-65%-70% of Snatch)

WOD: 4 Rounds for time

40-30-20-10x KBS
with 25x Russian twists after every round

  

Thursday 5/21/2015

Announcements:

  • Change of schedule for Memorial Day For Monday, May 25
    In observance of Memorial Day, there will be only one session at 11am.
  • Deadly Duo Competition May 30, 2015
    This one day competition consists of three total workouts that are guaranteed to challenge you mentally and physically. Athletes will be able to complete either as Prescribed or Intermediate.The top Male and Female team for Prescribed & Intermediate will win a CASH prize and runner-up Male and Female teams will win prize bags courtesy of our vendors.Click here for registration and additional information.

    Location:
    Citizens Crossfit

    4130 E. La Palma Ave
    Anaheim, CA 92807

  • Spring Fling Competition June 6, 2015
    CrossFit Vibe will be hosting their Second Annual Spring Fling Event on Saturday, June 6. It consists of Teams of 2 (1 Male and 1 Female), 2 divisions (Rx and Fun) at $90 per team. Registration closes May 27th. For more information click here.

    Location:
    CrossFit Vibe

    2925 Airway Ave., Unit B.
    Costa Mesa, CA. 92626.

Active Recovery/Rest Day!

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

  

Wednesday 5/20/2015

Announcements:

  • Deadly Duo Competition May 30, 2015
    This one day competition consists of three total workouts that are guaranteed to challenge you mentally and physically. Athletes will be able to complete either as Prescribed or Intermediate.The top Male and Female team for Prescribed & Intermediate will win a CASH prize and runner-up Male and Female teams will win prize bags courtesy of our vendors.Click here for registration and additional information.

    Location:
    Citizens Crossfit

    4130 E. La Palma Ave
    Anaheim, CA 92807

  • Spring Fling Competition June 6, 2015
    CrossFit Vibe will be hosting their Second Annual Spring Fling Event on Saturday, June 6. It consists of Teams of 2 (1 Male and 1 Female), 2 divisions (Rx and Fun) at $90 per team. Registration closes May 27th. For more information click here.

    Location:
    CrossFit Vibe

    2925 Airway Ave., Unit B.
    Costa Mesa, CA. 92626.

Skill: Double-unders 10-20-30-40-50x for time (sets must be unbroken. Start over if broken). 10 minute cap.
Strength: Overhead Squat – 5×3 (50%-55%-60%-65%-70%)

WOD: AMRAP in 15 minutes

20x Hand-release Push-ups
20x Wall Balls (m:20#/f:15#)
100x Double-unders

  

Tuesday 5/19/2015

Announcements:

  • Deadly Duo Competition May 30, 2015
    This one day competition consists of three total workouts that are guaranteed to challenge you mentally and physically. Athletes will be able to complete either as Prescribed or Intermediate.The top Male and Female team for Prescribed & Intermediate will win a CASH prize and runner-up Male and Female teams will win prize bags courtesy of our vendors.Click here for registration and additional information.

    Location:
    Citizens Crossfit

    4130 E. La Palma Ave
    Anaheim, CA 92807

  • Spring Fling Competition June 6, 2015
    CrossFit Vibe will be hosting their Second Annual Spring Fling Event on Saturday, June 6. It consists of Teams of 2 (1 Male and 1 Female), 2 divisions (Rx and Fun) at $90 per team. Registration closes May 27th. For more information click here.

    Location:
    CrossFit Vibe

    2925 Airway Ave., Unit B.
    Costa Mesa, CA. 92626.

Strength:
Snatch Grip Strict Press 3×3 (25%-30% of Strict Press)
Snatch Grip Deadlift 5×3 (50%-60%-70%-80%-90% of Snatch)

WOD: 3 rounds for time

15x Deadlifts (m:225#/f:155#)
600m Run

  

Monday 5/18/2015

Announcements:

  • Deadly Duo Competition May 30, 2015
    This one day competition consists of three total workouts that are guaranteed to challenge you mentally and physically. Athletes will be able to complete either as Prescribed or Intermediate.The top Male and Female team for Prescribed & Intermediate will win a CASH prize and runner-up Male and Female teams will win prize bags courtesy of our vendors.Click here for registration and additional information.

    Location:
    Citizens Crossfit

    4130 E. La Palma Ave
    Anaheim, CA 92807

  • Spring Fling Competition June 6, 2015
    CrossFit Vibe will be hosting their Second Annual Spring Fling Event on Saturday, June 6. It consists of Teams of 2 (1 Male and 1 Female), 2 divisions (Rx and Fun) at $90 per team. Registration closes May 27th. For more information click here.

    Location:
    CrossFit Vibe

    2925 Airway Ave., Unit B.
    Costa Mesa, CA. 92626.

Skill: Kipping/Butterfly Pull-ups
Strength: Power Snatch – 5×3 (50%-55%-60%-65%-70% of Snatch)

WOD: AMRAP in 12 minutes

5x Chest to bar pull-ups
10x Box Jumps (m:24″/f:20″)
5x Ring Dips

  

Sunday 5/17/2015

Announcements:

  • Congrats to Eric, Juan and Ken! NLI Classic
    Let’s give it up for Eric, Juan and Ken for giving their 110% at the NLI Classic!! Awesome job guys!! Also, thanks for all that came out to support our team!!
  • Deadly Duo Competition May 30, 2015
    This one day competition consists of three total workouts that are guaranteed to challenge you mentally and physically. Athletes will be able to complete either as Prescribed or Intermediate.The top Male and Female team for Prescribed & Intermediate will win a CASH prize and runner-up Male and Female teams will win prize bags courtesy of our vendors.Click here for registration and additional information. 

    Location:
    Citizens Crossfit

    4130 E. La Palma Ave
    Anaheim, CA 92807

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

  

Saturday 5/16/2015

Announcements:

  • Change of schedule For Saturday, May 16
    Box will be closed Saturday, May 16 for the NLI Classic Competition (See below).
  • NLI Classic May 16, 2015
    Come out and support Eric, Ken and Juan as they compete in this single day event located at the Orange County Market Place in Costa Mesa.The NLI Classic is being held INSIDE the OC Market Place – admission to BOTH is required.
    – Admission to OCMP – $2 for everyone 12 and up, Children under 12 are free.
    – Admission to NLI OC – $10 for everyone 12 and up. Children under 12 are free. 

    Heat Times:
    Juan (Heat 14) WOD 1: 10:32AM  WOD 2: 3:32PM
    Ken (Heat 16) WOD 1: 10:56AM WOD 2: 3:50PM
    Eric (Heat 21) WOD 1: 11:56AM WOD 2: 4:35PM 

    Location:
    Orange County Market Place
    88 Fair Dr.
    Costa Mesa, CA 92626

  • Deadly Duo Competition May 30, 2015
    This one day competition consists of three total workouts that are guaranteed to challenge you mentally and physically. Athletes will be able to complete either as Prescribed or Intermediate.The top Male and Female team for Prescribed & Intermediate will win a CASH prize and runner-up Male and Female teams will win prize bags courtesy of our vendors.Click here for registration and additional information.

    Location:
    Citizens Crossfit

    4130 E. La Palma Ave
    Anaheim, CA 92807

Box closed for the NLI Classic Competition

  

Friday 5/15/2015

Announcements:

  • Change of schedule For Saturday, May 16
    Box will be closed Saturday, May 16 for the NLI Classic Competition (See below).
  • NLI Classic May 16, 2015
    Come out and support Eric, Ken and Juan as they compete in this single day event located at the Orange County Market Place in Costa Mesa.The NLI Classic is being held INSIDE the OC Market Place – admission to BOTH is required.
    – Admission to OCMP – $2 for everyone 12 and up, Children under 12 are free.
    – Admission to NLI OC – $10 for everyone 12 and up. Children under 12 are free. 

    Heat Times:
    Juan (Heat 14) WOD 1: 10:32AM  WOD 2: 3:32PM
    Ken (Heat 16) WOD 1: 10:56AM WOD 2: 3:50PM
    Eric (Heat 21) WOD 1: 11:56AM WOD 2: 4:35PM 

    Location:
    Orange County Market Place
    88 Fair Dr.
    Costa Mesa, CA 92626

  • Deadly Duo Competition May 30, 2015
    This one day competition consists of three total workouts that are guaranteed to challenge you mentally and physically. Athletes will be able to complete either as Prescribed or Intermediate.The top Male and Female team for Prescribed & Intermediate will win a CASH prize and runner-up Male and Female teams will win prize bags courtesy of our vendors.Click here for registration and additional information.

    Location:
    Citizens Crossfit

    4130 E. La Palma Ave
    Anaheim, CA 92807

Strength: Backsquat – 1RM

WOD: For time

15-12-9 of Burpees
9-7-5 Snatches (m:135#/f:95#)

Thursday 5/14/2015

Announcements:

  • Change of schedule For Saturday, May 16
    Box will be closed Saturday, May 16 for the NLI Classic Competition (See below).
  • NLI Classic May 16, 2015
    Come out and support Eric, Ken and Juan as they compete in this single day event located at the Orange County Market Place in Costa Mesa.The NLI Classic is being held INSIDE the OC Market Place – admission to BOTH is required.
    – Admission to OCMP – $2 for everyone 12 and up, Children under 12 are free.
    – Admission to NLI OC – $10 for everyone 12 and up. Children under 12 are free. 

    Heat Times:
    Juan (Heat 14) WOD 1: 10:32AM  WOD 2: 3:32PM
    Ken (Heat 16) WOD 1: 10:56AM WOD 2: 3:50PM
    Eric (Heat 21) WOD 1: 11:56AM WOD 2: 4:35PM 

    Location:
    Orange County Market Place
    88 Fair Dr.
    Costa Mesa, CA 92626

  • Deadly Duo Competition May 30, 2015
    This one day competition consists of three total workouts that are guaranteed to challenge you mentally and physically. Athletes will be able to complete either as Prescribed or Intermediate.The top Male and Female team for Prescribed & Intermediate will win a CASH prize and runner-up Male and Female teams will win prize bags courtesy of our vendors.Click here for registration and additional information.

    Location:
    Citizens Crossfit

    4130 E. La Palma Ave
    Anaheim, CA 92807

Active Recovery/Rest Day!

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

  

Wednesday 5/13/2015

Announcements:

  • Change of schedule For Saturday, May 16
    Box will be closed Saturday, May 16 for the NLI Classic Competition (See below).
  • NLI Classic May 16, 2015
    Come out and support Eric, Ken and Juan as they compete in this single day event located at the Orange County Market Place in Costa Mesa.

    The NLI Classic is being held INSIDE the OC Market Place – admission to BOTH is required.
    – Admission to OCMP – $2 for everyone 12 and up, Children under 12 are free.
    – Admission to NLI OC – $10 for everyone 12 and up. Children under 12 are free.

    Location:
    Orange County Market Place
    88 Fair Dr.
    Costa Mesa, CA 92626

  • Deadly Duo Competition May 30, 2015
    This one day competition consists of three total workouts that are guaranteed to challenge you mentally and physically. Athletes will be able to complete either as Prescribed or Intermediate.The top Male and Female team for Prescribed & Intermediate will win a CASH prize and runner-up Male and Female teams will win prize bags courtesy of our vendors.Click here for registration and additional information. 

    Location:
    Citizens Crossfit

    4130 E. La Palma Ave
    Anaheim, CA 92807

Strength:
Front Squat – 1RM
Strict Press – 1RM

WOD: “Griff” for time

800m Run
400m Run backward
800m Run
400m Run backward