Wednesday 7/20/2016

Announcements:

  • CrossFit Games start Tuesday, July 19!!

Strength:
Halting snatch Deadlift (hip) followed by high-pull @80% (of snatch) x3, @85% 3 x 2

WOD: 3 rounds for time

400m run
40x GHD Sit-ups or sit-ups
7x Deadlifts (75% of 1RM)

16 minute cap

Tuesday 7/19/2016

Announcements:

  • CrossFit Games start Tuesday, July 19!!

Skill:
Muscle-ups
Strength:
Back Squat – 70% 5 x 3

WODa: AMRAP in 10 minutes 

3x Strict Muscle-ups
6x Strict HSPU
12x Alternating Pistols

or

WODb: AMRAP in 10 minutes 

3x Muscle-ups (mod.9x CTB)
6x HSPU
12x Alternating Pistols

Monday 7/18/2016

Announcements:

  • CrossFit Games start Tuesday, July 19!!

Strength:
Overhead Squat – 65% 3 x 2, 70% 3 x 3
Hang snatch (mid-thigh) – 65% 3 x 2, 70% 3 x 3

WOD: AMRAP in 8 minutes

8x Hang Power Snatches (m:95#/f:65#)
8x Overhead squats
8x Box jumps (m:24″/f:20″)

Sunday 7/17/2016

Announcements:

  • 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 7/16/2016

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!!

Box closed our 5th Annual Beach Party!!

Friday 7/15/2016

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:
Back squat – 65% 3 x 8
Deadlift – 65% 3 x 8

Skill: Rope climbs

WODa: For time

21x Thrusters (m:95#/f:65#)
3x Legless rope climbs
15x Thrusters
2x Legless rope climbs
9x Thrusters
1x Legless rope climbs

or

WODb: For time

21x Thrusters (m:95#/f:65#)
3x Rope climbs
15x Thrusters
2x Rope climbs
9x Thrusters
1x Rope climbs

Thursday 7/14/2016

Announcements:

  • Box will be closed on Saturday, July 16 for our Annual Beach Bash
  • 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 7/13/2016

Announcements:

  • Box will be closed on Saturday, July 16 for our Annual Beach Bash
  • 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:
Split Jerk – 65% 3 x 4

Skill: Turkish Get-up

WOD: 3 rounds for time

10x Turkish Get-ups – 5 each arm (m:55#/f:35#)
20x GHD Sit-ups or 40x Sit-ups
200m Run

Tuesday 7/12/2016

Announcements:

  • Box will be closed on Saturday, July 16 for our Annual Beach Bash
  • 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:
Kipping/Butterfly Pull-ups
Muscle/Bar-ups

Strength:
Power Snatch – 65% 3 x 4
Power Clean – 65% 3 x 4

WOD: AMRAP in 15 minutes

55x Double-unders
15x Chest-to-bar pull-ups
5x Hang power cleans (m:155#/f:105#)