Tuesday 3/1/2016

Announcements:

  • Congrats to all that PR’d their Press and Back Squat!! Great job!!
    Strict press:
    Art
    Bill
    Binky
    Brian
    Clarissa
    Francisco
    Gladys
    Hank
    Jeff P
    Josh L
    Margaret
    Martha
    Melanie L
    Tritia
    Wilson
     

    Back Squat:
    Binky
    Clarissa
    Don
    Enio
    Josh L
    Martha
    Melanie L
    Paul
    Rene M.
    Sergio
    Wilson

  • 2016 New Years Resolution Transformation Challenge Monday, January 11 – Friday, March 4.
    After scans will be done on Friday, March 4 between 2pm-7pm. Please click on this link to schedule your closing scan!

Skill: Handstand Push-ups
Strength: Snatch Max

WOD: 5 Rounds for time

30m Bearcrawl
15x Knees to elbows
10x Alternating Pistols
5x Handstand Push-ups

Monday 2/29/2016

Announcements:

  • 2016 New Years Resolution Transformation Challenge Monday, January 11 – Friday, March 4.
    After scans will be done on Friday, March 4 between 2pm-7pm. Please click on this link to schedule your closing scan!

Skill: Muscle-ups
Strength:
Strict Press Max
Back squat Max

Leap Day WOD: AMRAP in 10 minutes

2x Muscle-ups
29x Double-unders
16x Deadlifts (m:155#/f:105#)

  

Sunday 2/28/2016

Announcements:

  • 2016 New Years Resolution Transformation Challenge Monday, January 11 – Friday, March 4.
    After scans will be done on Friday, March 4 between 2pm-7pm. Please click on this link to schedule your closing scan!

Active Recovery/Rest Day! Make up a missed WOD or practice technique/skill and/or goals (10am to 12pm).

  

Saturday 2/27/2016

Announcements:

  • 2016 New Years Resolution Transformation Challenge Monday, January 11 – Friday, March 4.
    After scans will be done on Friday, March 4 between 2pm-7pm. Please click on this link to schedule your closing scan!

WOD: 3 Rounds for time

20x KB Swings (m:55#/f:35#)
10x GHD Sit-ups or 20x Sit-ups
20x KB Goblet Squats
10x GHD Sit-ups or 20x Sit-ups
20x KB Snatches (10x each arm)
10x GHD Sit-ups or 20x Sit-ups

  

Friday 2/26/2016

Announcements:

  • 2016 New Years Resolution Transformation Challenge Monday, January 11 – Friday, March 4.
    After scans will be done on Friday, March 4 between 2pm-7pm. Please click on this link to schedule your closing scan!

Strength:
Bench Press – 90% 2×2

Open WOD 16.1: AMRAP in 20 minutes

25-ft. overhead walking lunge (5 reps)
8 Bar facing burpees
25-ft. overhead walking lunge (5 reps)
8 chest-to-bar pull-ups

  

Thursday 2/25/2016

Announcements:

  • 2016 New Years Resolution Transformation Challenge Monday, January 11 – Friday, March 4.
    After scans will be done on Friday, March 4 between 2pm-7pm. Please click on this link to schedule your closing scan!

Active Recovery/Rest Day!

Make up a missed WOD or practice technique/skill and/or goals (4pm to 6pm).

  

Wednesday 2/24/2016

Announcements:

  • 2016 New Years Resolution Transformation Challenge Monday, January 11 – Friday, March 4.
    After scans will be done on Friday, March 4 between 2pm-7pm. Please click on this link to schedule your closing scan!

Skill: Rope Climbs
Strength:
Front squat – 90% 2×2
Clean & Jerk – 60%x1, 65%x1, 70%x1, 60%x1x3

WOD: 4 Rounds for time

150m Sandbag run (m:45#/f:25#)
20x Overhead Sandbag Walking lunges
10x DB Hang Cleans (m:55#/f:35#)
2x Rope climbs

  

Tuesday 2/23/2016

Announcements:

  • 2016 New Years Resolution Transformation Challenge Monday, January 11 – Friday, March 4.
    After scans will be done on Friday, March 4 between 2pm-7pm. Please click on this link to schedule your closing scan!

Skill: Kipping/Butterfly Pull-ups
Strength:
Snatch – 60%x1, 65%x1, 70%x1, 60%x1x3

WOD: For time

Buy-in with 1k Row

5 rounds of:
10x Pull-ups
15x Hand-release push-ups
20x Sit-ups

Cash-out with 100x double-unders

  

Monday 2/22/2016

Announcements:

  • 2016 New Years Resolution Transformation Challenge Monday, January 11 – Friday, March 4.
    After scans will be done on Friday, March 4 between 2pm-7pm. Please click on this link to schedule your closing scan!

Strength:
Strict Press – 90% 2×2
Back squat – 90% 2×2
Skill: Handstand Push-up/Walks

WOD: AMRAP in 10 minutes

4x Deadlifts (m:225#/f:155#)
6x Wall balls (m:20#/f:15#)

Increase by 2 reps after each round until time expires.

Round 1: 4x Deadlifts & 6x Wall balls
Round 2: 6x Deadlifts & 8x Wall balls
Round 3: 8x Deadlifts & 10x Wall balls
Round 4: 10x Deadlifts & 12x Wall balls
Round 5: 12x Deadlifts & 14x Wall balls
Round 6: 14x Deadlifts & 16x Wall balls
Round 7: 16x Deadlifts & 18x Wall balls
Round 8: 18x Deadlifts & 20x Wall balls
and so on…

  

Sunday 2/21/2016

Announcements:

  • Double Trouble Co-ed CrossFit Competition Saturday, February 20, 2016
    Let’s give it up to all CFL athletes that gave their 100% today and the awesome supporters that came out to cheer them on!! Special congrats to Penny & Enio for placing 1st and Melanie & Luis in 4th in the Beginners Division. In the Intermediate Division, Theresa & Norm for placing 2nd and Margaret & Alex a close distance at 6th!! Way to go Team LIVE!!
  • 2016 New Years Resolution Transformation Challenge Monday, January 11 – Friday, March 4.
    After scans will be done on Friday, March 4 between 2pm-7pm. Please click on this link to schedule your closing scan!

Active Recovery/Rest Day! Make up a missed WOD or practice technique/skill and/or goals (10am to 12pm).