Monday “Halloween” 10/31/2016

Announcements:

  • Change of schedule on Monday, Halloween.
    There will not be a 6:30pm session on Monday, Halloween day.
    Feel free to wear a costume to WOD in!
  • Congrats to all that PR’d this cycle!
    Great job all!!
     20161031-prs
  • 2016 Year-end Transformation Challenge – Officially has started (Oct 3)!!
    This Challenge will consist of men and women divisions. All participants are encouraged to work with any of the coaching staff when available. This competition will be based on the before and after InBody Scans to measure fat and muscle percentages.An InBody scan is a 5-7 minute process that doesn’t involve water dunking and is used in the sports industry such as the Los Angeles Lakers.

    See videos below:
    Composition Analysis
    Result Sheet Interpretation
    InBody BIA Technology

    The scoring system is devised to make the competition fairer to all participants. By judging the amount of change (in lean or fat) in comparison to their starting level, this will allow all
    participants to be judged in a similar fashion. One winner for the men division and one winner for the women division.For additional information, click below.
    Paleo Tips
    Paleo Food Guide

Skill/Strength:
AMRAP of Double-unders in 1 minute
Max Grip hold for time

WOD: AMRAP in 10 minutes

9x Deadlift (m:155#/f:95#)
7x Hang Power Clean
5x Front Squat

Sunday 10/30/2016

Announcements:

  • Change of schedule on Monday, Halloween.
    There will not be a 6:30pm session on Monday, Halloween day.
    Feel free to wear a costume to WOD in!
  • Congrats to all that PR’d this cycle!
    Great job all!!
     20161031-prs
  • 2016 Year-end Transformation Challenge – Officially has started (Oct 3)!!
    This Challenge will consist of men and women divisions. All participants are encouraged to work with any of the coaching staff when available. This competition will be based on the before and after InBody Scans to measure fat and muscle percentages.An InBody scan is a 5-7 minute process that doesn’t involve water dunking and is used in the sports industry such as the Los Angeles Lakers.

    See videos below:
    Composition Analysis
    Result Sheet Interpretation
    InBody BIA Technology

    The scoring system is devised to make the competition fairer to all participants. By judging the amount of change (in lean or fat) in comparison to their starting level, this will allow all
    participants to be judged in a similar fashion. One winner for the men division and one winner for the women division.For additional information, click below.
    Paleo Tips
    Paleo Food Guide

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

Saturday 10/29/2016

Announcements:

  • Change of schedule on Monday, Halloween.
    There will not be a 6:30pm session on Monday, Halloween day.
  • 2016 Year-end Transformation Challenge – Officially has started (Oct 3)!!
    This Challenge will consist of men and women divisions. All participants are encouraged to work with any of the coaching staff when available. This competition will be based on the before and after InBody Scans to measure fat and muscle percentages.An InBody scan is a 5-7 minute process that doesn’t involve water dunking and is used in the sports industry such as the Los Angeles Lakers.

    See videos below:
    Composition Analysis
    Result Sheet Interpretation
    InBody BIA Technology

    The scoring system is devised to make the competition fairer to all participants. By judging the amount of change (in lean or fat) in comparison to their starting level, this will allow all
    participants to be judged in a similar fashion. One winner for the men division and one winner for the women division.For additional information, click below.
    Paleo Tips
    Paleo Food Guide

Partner WOD: For time

Shared reps. One works at a time. Partners run together.

30 Pull-ups
40 Wall balls (20/15)
50 Sit-ups
400m Run

Friday 10/28/2016

Announcements:

  • Change of schedule on Monday, Halloween.
    There will not be a 6:30pm session on Monday, Halloween day.
  • 2016 Year-end Transformation Challenge – Officially has started (Oct 3)!!
    This Challenge will consist of men and women divisions. All participants are encouraged to work with any of the coaching staff when available. This competition will be based on the before and after InBody Scans to measure fat and muscle percentages.An InBody scan is a 5-7 minute process that doesn’t involve water dunking and is used in the sports industry such as the Los Angeles Lakers.

    See videos below:
    Composition Analysis
    Result Sheet Interpretation
    InBody BIA Technology

    The scoring system is devised to make the competition fairer to all participants. By judging the amount of change (in lean or fat) in comparison to their starting level, this will allow all
    participants to be judged in a similar fashion. One winner for the men division and one winner for the women division.For additional information, click below.
    Paleo Tips
    Paleo Food Guide

Strength: Clean & Jerk Max

WOD part 1: AMRAP in 5 minutes

Calorie row (m:50/f:45), then as many double-unders as possible for the remaining 5 minutes.

rest 1 minute

WOD part 2: AMRAP in 5 minutes

10 Shoulders to Overhead (m:135#/f:85#)
20 V-ups

Thursday 10/27/2016

Announcements:

  • 2016 Year-end Transformation Challenge – Officially has started (Oct 3)!!
    This Challenge will consist of men and women divisions. All participants are encouraged to work with any of the coaching staff when available. This competition will be based on the before and after InBody Scans to measure fat and muscle percentages.An InBody scan is a 5-7 minute process that doesn’t involve water dunking and is used in the sports industry such as the Los Angeles Lakers.

    See videos below:
    Composition Analysis
    Result Sheet Interpretation
    InBody BIA Technology

    The scoring system is devised to make the competition fairer to all participants. By judging the amount of change (in lean or fat) in comparison to their starting level, this will allow all
    participants to be judged in a similar fashion. One winner for the men division and one winner for the women division.For additional information, click below.
    Paleo Tips
    Paleo Food Guide

Active Recovery/Rest Day!

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

Wednesday 10/26/2016

Announcements:

  • 2016 Year-end Transformation Challenge – Officially has started (Oct 3)!!
    This Challenge will consist of men and women divisions. All participants are encouraged to work with any of the coaching staff when available. This competition will be based on the before and after InBody Scans to measure fat and muscle percentages.An InBody scan is a 5-7 minute process that doesn’t involve water dunking and is used in the sports industry such as the Los Angeles Lakers.

    See videos below:
    Composition Analysis
    Result Sheet Interpretation
    InBody BIA Technology

    The scoring system is devised to make the competition fairer to all participants. By judging the amount of change (in lean or fat) in comparison to their starting level, this will allow all
    participants to be judged in a similar fashion. One winner for the men division and one winner for the women division.For additional information, click below.
    Paleo Tips
    Paleo Food Guide

Strength:
Bench press max
Front squat max

WOD: 5 RFT

5 Hang cleans (70% of 1RM)
10 Bar-facing burpees

Tuesday 10/25/2016

Announcements:

  • 2016 Year-end Transformation Challenge – Officially has started (Oct 3)!!
    This Challenge will consist of men and women divisions. All participants are encouraged to work with any of the coaching staff when available. This competition will be based on the before and after InBody Scans to measure fat and muscle percentages.An InBody scan is a 5-7 minute process that doesn’t involve water dunking and is used in the sports industry such as the Los Angeles Lakers.

    See videos below:
    Composition Analysis
    Result Sheet Interpretation
    InBody BIA Technology

    The scoring system is devised to make the competition fairer to all participants. By judging the amount of change (in lean or fat) in comparison to their starting level, this will allow all
    participants to be judged in a similar fashion. One winner for the men division and one winner for the women division.For additional information, click below.
    Paleo Tips
    Paleo Food Guide

Skill: Rope climbs
Strength: Snatch Max

WOD: AMRAP in 10 Minutes

5 Wall walks
10 Toes to bar
1 Rope climb

Monday 10/24/2017

Announcements:

  • Thriller Throwdown Competition – Sunday, October 23
    Congratulations to all our CFL Teams! You all did an awesome job! Special congrats to Maribel and Penney for placing 1st and Julissa & Tritia for placing 2nd in the Intermediate Ladies Division, Brian and Wilson for placing 2nd in the Intermediate Mens Division, and Celina & Melina for placing 2nd in the Rx Division. Ciery and Grace tied for 3rd place, but were edged out with a tie breaker. Great job all! You guys CFL is very proud! Did your best every minute of the way and didn’t hold back. Way to represent! Special thanks to all the volunteers & judges! You guys make it a successful event!!
  • 2016 Year-end Transformation Challenge – Officially has started (Oct 3)!!
    This Challenge will consist of men and women divisions. All participants are encouraged to work with any of the coaching staff when available. This competition will be based on the before and after InBody Scans to measure fat and muscle percentages.An InBody scan is a 5-7 minute process that doesn’t involve water dunking and is used in the sports industry such as the Los Angeles Lakers.

    See videos below:
    Composition Analysis
    Result Sheet Interpretation
    InBody BIA Technology

    The scoring system is devised to make the competition fairer to all participants. By judging the amount of change (in lean or fat) in comparison to their starting level, this will allow all
    participants to be judged in a similar fashion. One winner for the men division and one winner for the women division.For additional information, click below.
    Paleo Tips
    Paleo Food Guide

Strength:
Strict Press Max
Deadlift Max

WOD: 3 Rounds for time

400m Run
7 KB Snatches Rt. (55/35)
7 KB Snatches Lt.
14 Goblet squats
14 Hand-release Push-ups

Sunday 10/23/2016

Announcements:

  • Change of schedule for this weekend.

    -No 9am Saturday session
    -Box closed Sunday for our CFL Thriller Throwdown Competition
  • Thriller Throwdown Competition – Sunday, October 23
    WOD demonstration videos:

    WOD 1 (Thruster the 13th)
    All Divisions

    WOD 2 (The Apocalypse)
    Scaled
    Intermediate
    Rx’d


    WOD 3 (The Wodding Dead)
    Scaled: Part 1 & Part 2
    Intermediate/Rx’d: Part 1 & Part 2

    For Leaderboard Results, click here.

  • 2016 Year-end Transformation Challenge – Officially has started (Oct 3)!!
    This Challenge will consist of men and women divisions. All participants are encouraged to work with any of the coaching staff when available. This competition will be based on the before and after InBody Scans to measure fat and muscle percentages.An InBody scan is a 5-7 minute process that doesn’t involve water dunking and is used in the sports industry such as the Los Angeles Lakers.

    See videos below:
    Composition Analysis
    Result Sheet Interpretation
    InBody BIA Technology

    The scoring system is devised to make the competition fairer to all participants. By judging the amount of change (in lean or fat) in comparison to their starting level, this will allow all
    participants to be judged in a similar fashion. One winner for the men division and one winner for the women division.For additional information, click below.
    Paleo Tips
    Paleo Food Guide

Box closed for Thriller Throwdown Competition.

Saturday 10/22/2016

Announcements:

  • Change of schedule for this weekend.

    -No 9am Saturday session
    -Box closed Sunday for our CFL Thriller Throwdown Competition
  • Thriller Throwdown Competition – Sunday, October 23
    WOD demonstration videos:

    WOD 1 (Thruster the 13th)
    All Divisions

    WOD 2 (The Apocalypse)
    Scaled
    Intermediate
    Rx’d


    WOD 3 (The Wodding Dead)
    Scaled: Part 1 & Part 2
    Intermediate/Rx’d: Part 1 & Part 2

    For Leaderboard Results, click here.

  • 2016 Year-end Transformation Challenge – Officially has started (Oct 3)!!
    This Challenge will consist of men and women divisions. All participants are encouraged to work with any of the coaching staff when available. This competition will be based on the before and after InBody Scans to measure fat and muscle percentages.An InBody scan is a 5-7 minute process that doesn’t involve water dunking and is used in the sports industry such as the Los Angeles Lakers.

    See videos below:
    Composition Analysis
    Result Sheet Interpretation
    InBody BIA Technology

    The scoring system is devised to make the competition fairer to all participants. By judging the amount of change (in lean or fat) in comparison to their starting level, this will allow all
    participants to be judged in a similar fashion. One winner for the men division and one winner for the women division.For additional information, click below.
    Paleo Tips
    Paleo Food Guide

Box closed for competition preparation.