Tuesday 1/31/2017

Announcements:

  • CrossFit Games has officially started!! – Register for the Open now!!
    It’s that time again to see where you stand with your box competitors and the rest of the world. Whether if you are a veteran or a beginner, the Open WODs will be programmed for all levels.

    When signing up, be sure to select the following.

    Affiliate: CrossFit LIVE
    Team: CFLIVE 

    Open (Feb 23 – March 27)
    Regionals (May 19 – June 4)
    Games (Aug 1 – 6)

Skill: Double-unders

Strength:
Bench Press 3×4 @ 80%
Deadlifts 3×4 @ 80%

WOD: For Time

1k Row
1 Mile Run
100 Sit-ups

Monday 1/30/2017

Announcements:

  • CrossFit Games has officially started!! – Register for the Open now!!
    It’s that time again to see where you stand with your box competitors and the rest of the world. Whether if you are a veteran or a beginner, the Open WODs will be programmed for all levels.

    When signing up, be sure to select the following.

    Affiliate: CrossFit LIVE
    Team: CFLIVE 

    Open (Feb 23 – March 27)
    Regionals (May 19 – June 4)
    Games (Aug 1 – 6)

Strength:
Strict Press 3×4 @ 80%
Back squat 3×4 @ 80%

Open WOD 12.3: AMRAP in 18 minutes

15 Box jumps (24″/20″)
12 Push press (115#/75#)
9 Toes-to-bar

Sunday 1/29/2017

Announcements:

  • CrossFit Games has officially started!! – Register for the Open now!!
    It’s that time again to see where you stand with your box competitors and the rest of the world. Whether if you are a veteran or a beginner, the Open WODs will be programmed for all levels. Sign up now and join team CFLIVE.

    Open (Feb 23 – March 27)
    Regionals (May 19 – June 4)
    Games (Aug 1 – 6)

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

Saturday 1/28/2017

Announcements:

  • CrossFit Games has officially started!! – Register for the Open now!!
    It’s that time again to see where you stand with your box competitors and the rest of the world. Whether if you are a veteran or a beginner, the Open WODs will be programmed for all levels. Sign up now and join team CFLIVE.

    Open (Feb 23 – March 27)
    Regionals (May 19 – June 4)
    Games (Aug 1 – 6)

Partner WOD: AMRAP in 15 minutes

Partner A: Calorie row

Partner B: Clock rotation

1 Suicide (4 reps)
10 Wall balls (20#/15#)
16 Sit-ups

Swap at every rotation until 15 minutes expire.

Friday 1/27/2017

Announcements:

  • Change of schedule for Friday, January 27
    There will not be a 3pm or 6:30pm session.
  • CrossFit Games has officially started!! – Register for the Open now!!
    It’s that time again to see where you stand with your box competitors and the rest of the world. Whether if you are a veteran or a beginner, the Open WODs will be programmed for all levels. Sign up now and join team CFLIVE.

    Open (Feb 23 – March 27)
    Regionals (May 19 – June 4)
    Games (Aug 1 – 6)

Strength:
Front squat – 75% 3×5
Clean & Jerk – 75% x 3, 80% x 2, 85% x 1, 90% x 1, 95% x 1

WOD: AMRAP in 15 minutes

1-2-3-4-5-6-7-8-9-10-11 and so on…

Hang Cleans (135#/85#)
Bar-facing Burpees

Thursday 1/26/2017

Announcements:

  • Change of schedule for Friday, January 27
    There will not be a 3pm or 6:30pm session.
  • CrossFit Games has officially started!! – Register for the Open now!!
    It’s that time again to see where you stand with your box competitors and the rest of the world. Whether if you are a veteran or a beginner, the Open WODs will be programmed for all levels. Sign up now and join team CFLIVE.

    Open (Feb 23 – March 27)
    Regionals (May 19 – June 4)
    Games (Aug 1 – 6)

Active Recovery/Rest Day!

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

Wednesday 1/25/2017

Announcements:

  • Change of schedule for Friday, January 27
    There will not be a 3pm or 6:30pm session.
  • CrossFit Games has officially started!! – Register for the Open now!!
    It’s that time again to see where you stand with your box competitors and the rest of the world. Whether if you are a veteran or a beginner, the Open WODs will be programmed for all levels. Sign up now and join team CFLIVE.

    Open (Feb 23 – March 27)
    Regionals (May 19 – June 4)
    Games (Aug 1 – 6)

Skill: Handstand Push-ups/walks

Strength:
Bench Press – 75% 3×5
Deadlift – 75% 3×5

WOD: 5 rounds for time

9 Deadlifts (225#/155#)
12 Plyo push-ups
20 V-ups

Tuesday 1/24/2017

Announcements:

  • 2017 Noobfest Partner Competition – Saturday, January 21
    Congratulations to all our athletes for competing and giving they’re 200% yesterday. You guys were awesome!! Thank you to all that came out and showed their support! CFL isn’t the same without the strength in our family!!

    Melanie & April
    John & Luis
    Enio & James
    Art & Don
    Juan & Zane

  • Change of schedule for Friday, January 27
    There will not be a 3pm or 6:30pm session.
  • CrossFit Games has officially started!! – Register for the Open now!!
    It’s that time again to see where you stand with your box competitors and the rest of the world. Whether if you are a veteran or a beginner, the Open WODs will be programmed for all levels. Sign up now and join team CFLIVE.

    Open (Feb 23 – March 27)
    Regionals (May 19 – June 4)
    Games (Aug 1 – 6)

Skill: Kip/Butterfly Pull-ups
Strength:
OHS – 75% x 2 x 3
Snatch – 75% x 3, 80% x 2, 85% x 1, 90% x 1, 95% x 1

WOD: For time

21-15-9

400m run
Pull-ups
Box Jumps (24″/20″)

Monday 1/23/2017

Announcements:

  • 2017 Noobfest Partner Competition – Saturday, January 21
    Congratulations to all our athletes for competing and giving they’re 200% yesterday. You guys were awesome!! Thank you to all that came out and showed their support! CFL isn’t the same without the strength in our family!!

    Melanie & April
    John & Luis
    Enio & James
    Art & Don
    Juan & Zane

  • Change of schedule for Friday, January 27
    There will not be a 3pm or 6:30pm session.
  • CrossFit Games has officially started!! – Register for the Open now!!
    It’s that time again to see where you stand with your box competitors and the rest of the world. Whether if you are a veteran or a beginner, the Open WODs will be programmed for all levels. Sign up now and join team CFLIVE.

    Open (Feb 23 – March 27)
    Regionals (May 19 – June 4)
    Games (Aug 1 – 6)

Strength:
Strict Press – 75% 3×5
Back squat – 75% 3×5

WOD: 3 rounds for time

40′ DB farmer carry lunges (m:55#/f:35#)
30x Double-unders
20x Sit-ups
10x DB Shoulder to OH

Sunday 1/22/2017

Announcements:

  • 2017 Noobfest Partner Competition – Saturday, January 21
    Congratulations to our athletes for competing and giving they’re 200% yesterday. You guys were awesome!! Thank you to all that came out and showed their support! CFL isn’t the same without the strength in our family!!

    Melanie & April
    John & Luis
    Enio & James
    Art & Don
    Juan & Zane

  • Change of schedule for Friday, January 27
    There will not be a 3pm or 6:30pm session.
  • CrossFit Games has officially started!! – Register for the Open now!!
    It’s that time again to see where you stand with your box competitors and the rest of the world. Whether if you are a veteran or a beginner, the Open WODs will be programmed for all levels. Sign up now and join team CFLIVE.

    Open (Feb 23 – March 27)
    Regionals (May 19 – June 4)
    Games (Aug 1 – 6)

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