Saturday 8/22/2015

Announcements:

  • Special Apparel sale at the box! Wednesday, August 26 2015.
    Come try on LIVE apparel this Wednesday from 4pm-7pm! We will have various styles available from Virus shorts and pants, tank tops, hoodies, fleece jogger pants, raglans and more. 10% off most clothing and shipping is free!!

Partner WOD: For time

Partners share reps and must run together.

800m Run
80x Partner Leg Lift Pushes
80x Alternating wallballs
400m Run
40x Partner Leg Lift Pushes
40x Alternating wallballs
200m Run
20x Partner Leg Lift Pushes
20x Alternating wallballs

  

Friday 8/21/2015

Announcements:

  • Special Apparel sale at the box! Wednesday, August 26 2015.
    Come try on LIVE apparel this Wednesday from 4pm-7pm! We will have various styles available from Virus shorts and pants, tank tops, hoodies, fleece jogger pants, raglans and more. 10% off most clothing and shipping is free!!

Skill: Kipping & Muscle/Bar-ups
Strength:
Snatch – 60% x 2 x 5
Clean & Jerk – 60% x 1 x 5
Back squat – 50% x 2 x 3 (focus on acceleration up)

Partner WOD (Co-ed preferred):

As Many Points as possible in 8 minutes.

Team must complete the number of points for each movement before advancing to the next. One works at a time.

Rx:
12 Points (Ladies performs Clean & Jerks/Men perform full Snatches)
95# = 1 Point
115# = 2 Points
135# = 3 Points

Partners must use same weight and barbell.

24 Points (Pull-up/Chest to bar/Bar-up/Muscle-up)
Pull-ups = 1 Point
Chest to bar = 2 Points
Bar-up = 3 Points
Muscle-up = 4 Points

Modified:
12 Points (Ladies performs Clean & Jerks/Men perform full Snatches)
65# = 1 Point
75# = 2 Points
95# = 3 Points

Partners must use same weight and barbell.

24 Points (Pull-up/Chest to bar/Bar-up/Muscle-up)
Pull-ups = 1 Point
Chest to bar = 2 Points
Bar-up = 3 Points
Muscle-up = 4 Points

  

Thursday 8/20/2015

Announcements:

  • Special Apparel sale at the box! Wednesday, August 26 2015.
    Come try on LIVE apparel this Wednesday from 4pm-7pm! We will have various styles available from Virus shorts and pants, tank tops, hoodies, fleece jogger pants, raglans and more. 10% off most clothing and shipping is free!!

Active Recovery/Rest Day!

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

  

Wednesday 8/19/2015

Announcements:

  • Special Apparel sale at the box! Wednesday, August 26 2015.
    Come try on LIVE apparel this Wednesday from 4pm-7pm! We will have various styles available from Virus shorts and pants, tank tops, hoodies, fleece jogger pants, raglans and more. 10% off most clothing and shipping is free!!

Skill: Turkish getup
Strength:
Back Squat – 85% x 3 x 8 (up wt on last set if you feel good)
WOD: AMRAP in 12 minutes

6x Alt. Turkish Getups (m:55#/f:35#)
12x Goblet Squats
18x KBS
24x Russian Twists

  

Tuesday 8/18/2015

Announcements:

  • Special Apparel sale at the box! Wednesday, August 26 2015.
    Come try on LIVE apparel this Wednesday from 4pm-7pm! We will have various styles available from Virus shorts and pants, tank tops, hoodies, fleece jogger pants, raglans and more. 10% off most clothing and shipping is free!!

Strength:
Split Jerk – 65% x 3, 70% x 3 x 2, 75% x 3
Snatch High-Pull – 75% (of snatch) x 5 x 3

WOD: For time

Buy-in with 500m row

3 rounds of
10x Thrusters (m:115#/f:75#)
10x Knees to elbows

Cash-out with 400m run

  

Monday 8/17/2015

Announcements:

  • Congrats to Penney & Uma for making Athlete of the Month for July!!
  • CFL Annual Beach/Anniversary Party!! Saturday, August 15 2015.
    Good times and new memories at our Annual Beach Bash celebrating four years of LIVE!!

Skill: Double-unders 60-50-40-30-20-10 unbroken sets. If any of the sets are broken, start over at 60.
Strength:
Snatch – 75% x 3, 80% x 3, 85% x 2, 80% x 2 x 2
Clean & Jerk – 75% x 3, 80% x 3, 85% x 2, 80% x 2 x 2

Partner WOD (Co-ed preferred):

AMRAP in 8 minutes of combined Hang Power Snatches for men and Hang Power Cleans for ladies.
Shared barbell at 105# Rx.

Once Partner “A” lifts barbell in hang position, he/she must hold barbell while Partner “B” performs 20 double-unders before Partner “A” begins movement. Swap barbell between partners as needed. If barbell is dropped or swapped, 20 double-unders must always be completed at partners hang position before movement is started.

Record combined total of Hang Power Snatches/Cleans.

  

Sunday 8/16/2015

Announcements:

  • CFL Annual Beach/Anniversary Party!! Saturday, August 15 2015.
    Good times and new memories at our Annual Beach Bash celebrating four years of LIVE!!

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

  

Saturday 8/15/2015

Announcements:

  • CFL Annual Beach/Anniversary Party!! Saturday, August 15 2015.
    Location will be at Bolsa Chica State Beach Tower 21 next to the basketball courts. Plan on being there at 10am.

Box closed today for Annual & Anniversary Beach Party!

  

Friday 8/14/2015

Announcements:

  • CFL Annual Beach/Anniversary Party!! Saturday, August 15 2015.
    Location will be at Bolsa Chica State Beach Tower 21 next to the basketball courts. Plan on being there at 10am.

Strength:
Power Snatch – 65% x 3, 70% x 3 x 2, 75% x 3
Power Clean – 65% x 3, 70% x 3 x 2, 75% x 3

WOD: 4 Rounds for time

4x Deadlifts (m:185#/f:135#)
3x Cleans
30m Bear Crawls
1x Suicide Sprints
-1st speed bump
-yellow poles
-2nd speed bump
-end of building

  

Thursday 8/13/2015

Announcements:

  • SUP for Active Rest Day!! Thursday, August 13 2015.
    Box closed this Thursday for SUP Active Rest Day in Huntington Beach! Come out and meet us for some paddle boarding at Huntington Harbor Boat Rentals. We’ll be there at 10am.

    Huntington Harbor Boat Rentals
    16732 Pacific Coast Hwy
    Huntington Beach‎ CA‎ 90742

  • CFL Annual Beach/Anniversary Party!! Saturday, August 15 2015.
    Location will be at Bolsa Chica State Beach Tower 21 next to the basketball courts. Plan on being there at 10am.

Box closed.