Wednesday 1/18/2017

Announcements:

• Box Closed for noobfest competition – Saturday, January 21
  The box will be closed this Saturday for the noobfest Competiton. We will all be at Code 3 CrossFit to watch our teams compete. Please see below.
• 2017 Noobfest Partner Competition – Saturday, January 21
  Mark your calendars and come out and support our CFL athletes! We now have 5 teams confirmed that will be competing

  Schedule:
  9:00 AM – 10:30 AM: Event 1 – Cluster Ladder
  10:00 AM – 2:00 PM: Floater
  10:45 AM – 12:15 PM: Event 2 – Sprint Relay
  12:30 PM – 2:30 PM: Event 3 – Chipper

  Limbo for the Nguyen (Mel & April) – Heat 2
  New Kids on the Box (John & Luis) – Heat 5
  Not Fast Just Furious (Enio & James) – Heat 6
  Nu Tang Clan (Art & Don) – Heat 6
  The GuaPogi Boys (Juan & Zane) – Heat 7

  -Park on the streets in the surrounding neighborhood.
  -Restrooms, showers and water will be available. Bring a refillable bottle.
  -There are a lot of great food options within walking distance (Gardena Bowl Coffee Shop) or a short drive

VIEW LEADERBOARD

Skill: Pull-overs

Strength:
Bench press – 65% 3×8
Deadlift – 65% 3×8

WOD: AMRAP in 9 min
1 Pull-over (mod. 3 knees to elbows)
19′ Handstand Walk (mod. 6 HSPU)
24 Double-unders

Rest 2 minutes

AMRAP in 3 min
9 Alternating Pistols
3 Muscle-ups (mod. 6 CTB)