Friday 7/1/2016

Announcements:

  • Change of schedule for Monday, July 4th:
    There will only be one session at 10am this Monday, July 4th.
  • SAVE THE DATE for our CFL Annual Beach Party!! – Saturday, July 16
    It’s that time of the year again to celebrate CFL’s Anniversary! Location will be at Bolsa Chica State Beach Tower 21 next to the basketball courts. Plan on being there at 10am. Team WOD starts at 11am.
  • CrossFit Games start Tuesday, July 19!!

Skill: Bar-ups

WOD: For time

150x Wall balls (m:20#/f:15#)
w/ 5x V-ups EMOM

*start with the 5x V-ups

Thursday 6/30/2016

Announcements:

  • Change of schedule for Monday, July 4th:
    There will only be one session at 10am this Monday, July 4th.
  • SAVE THE DATE for our CFL Annual Beach Party!! – Saturday, July 16
    It’s that time of the year again to celebrate CFL’s Anniversary! Location will be at Bolsa Chica State Beach Tower 21 next to the basketball courts. Plan on being there at 10am. Team WOD starts at 11am.
  • CrossFit Games start Tuesday, July 19!!

Active Recovery/Rest Day!

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

Wednesday 6/29/2016

Announcements:

  • Change of schedule for Monday, July 4th:
    There will only be one session at 10am this Monday, July 4th.
  • SAVE THE DATE for our CFL Annual Beach Party!! – Saturday, July 16
    It’s that time of the year again to celebrate CFL’s Anniversary! Location will be at Bolsa Chica State Beach Tower 21 next to the basketball courts. Plan on being there at 10am. Team WOD starts at 11am.
  • CrossFit Games start Tuesday, July 19!!

Skill: Rope Climb & GHD Sit-ups

WOD: AMRAP in 15 minutes

5x Handstand Push-ups
10x Burpees
15x Box Jumps
20x GHD Sit-ups or Sit-ups
2x Rope Climbs

Tuesday 6/28/2016

Announcements:

  • SAVE THE DATE for our CFL Annual Beach Party!! – Saturday, July 16
    It’s that time of the year again to celebrate CFL’s Anniversary! Location will be at Bolsa Chica State Beach Tower 21 next to the basketball courts. Plan on being there at 10am. Team WOD starts at 11am.
  • CrossFit Games start Tuesday, July 19!!

Skill: Handstand Push-ups/Walks

WOD: For time

Buy-in with 500m Row

3 rounds of

24′ KB OH Lunge – Right hand (m:55#/f:35#)
24x Russian twists
24′ KB OH Lunge – Left hand
24x Goblet squats

Cash-out with 400m Run

Monday 6/27/2016

Announcements:

  • SAVE THE DATE for our CFL Annual Beach Party!! – Saturday, July 16
    It’s that time of the year again to celebrate CFL’s Anniversary! Location will be at Bolsa Chica State Beach Tower 21 next to the basketball courts. Plan on being there at 10am. Team WOD starts at 11am.
  • CrossFit Games start Tuesday, July 19!!

Skill: Muscle/Bar-ups or Kipping/Butterfly Pull-ups

WOD: As many total reps

AMRAP in 5 minutes

5x Burpee Clean Wall balls (m:20#/f:15#)
10x Med ball transfers

rest 2 minute

AMRAP in 5 minutes

5x Wall walks
10x Knees to Elbows

Sunday 6/26/2016

Announcements:

  • SAVE THE DATE for our CFL Annual Beach Party!! – Saturday, July 16
    It’s that time of the year again to celebrate CFL’s Anniversary! Location will be at Bolsa Chica State Beach Tower 21 next to the basketball courts. Plan on being there at 10am. Team WOD starts at 11am.
  • CrossFit Games start Tuesday, July 19!!

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

Saturday 6/25/2016

Announcements:

  • SAVE THE DATE for our CFL Annual Beach Party!! – Saturday, July 16
    It’s that time of the year again to celebrate CFL’s Anniversary! Location will be at Bolsa Chica State Beach Tower 21 next to the basketball courts. Plan on being there at 10am. Team WOD starts at 11am.
  • CrossFit Games start Tuesday, July 19!!

WOD: 3 rounds for time

150m DB farmers carry (m:55#/f:35#)
30x Double-unders
20x Sit-ups
10x DB Shoulder to OH

Friday 6/24/2016

Announcements:

  • SAVE THE DATE for our CFL Annual Beach Party!! – Saturday, July 16
    It’s that time of the year again to celebrate CFL’s Anniversary! Location will be at Bolsa Chica State Beach Tower 21 next to the basketball courts. Plan on being there at 10am. Team WOD starts at 11am.
  • CrossFit Games start Tuesday, July 19!!

Strength: Clean & Jerk Max

WODa: AMRAP in 12 Minutes

3x Muscle-ups
6x Burpees
12x Alternating Pistols
24x V-ups
48x Jumping Squats

or

WODb: AMRAP in 12 Minutes

6x CTB Pull-ups
6x Burpees
12x Alternating Pistols
24x V-ups
48x Jumping Squats

Thursday 6/23/2016

Announcements:

  • SAVE THE DATE for our CFL Annual Beach Party!! – Saturday, July 16
    It’s that time of the year again to celebrate CFL’s Anniversary! Location will be at Bolsa Chica State Beach Tower 21 next to the basketball courts. Plan on being there at 10am. Team WOD starts at 11am.
  • CrossFit Games start Tuesday, July 19!!

Active Recovery/Rest Day!

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

Wednesday 6/22/2016

Announcements:

  • SAVE THE DATE for our CFL Annual Beach Party!! – Saturday, July 16
    It’s that time of the year again to celebrate CFL’s Anniversary! Location will be at Bolsa Chica State Beach Tower 21 next to the basketball courts. Plan on being there at 10am. Team WOD starts at 11am.
  • CrossFit Games start Tuesday, July 19!!

Strength:
Bench Press Max
Front Squat Max

WOD: For time

Buy-in with 400m run

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

Front squats (m:135/f:95)
Barbell Push-ups

Cash-out with 100x Double-unders