Wednesday 1-11-2017

Announcements:

  • Congratulation to GQ Gerry for surpassing 1000 WODs!
    Let’s give it up to Gerry for completing a major milestone in the CrossFit industry. He has completed over 1000 WODs since he started in 2011 when CFL officially started. An accomplishment that shows dedication, perseverance and commitment to what he loves to do.
  • 2017 Noobfest Partner Competition – Saturday, January 21
    Mark your calendars and come out and support our CFL athletes!

    John and Luis
    Don E. and Art
    James R. and Enio
    Zane and Juan
    Melanie L and Penney

    This competition is perfect for the beginner/intermediate athlete looking to test their abilities in a fun, high energy environment.

    It’s not too late to sign-up! Spots are still available!!

    Format:
    2 guys or 2 girls per team
    One division only per gender

    $120 per team
    Click here for more info and registration.

Strength:
Strict Press – 3×10 @50%
Back squat –3×10 @50%

Gerry’s 1000 WOD: For time

100m Run
100m Run Backward
100 Shoulder to overhead (45#/35#)
100 Lateral barbell hops
100 Back extensions
100 Squats
100 Mountain Climbers
100 Sit-ups
100 Sumo deadlift high-pulls (45#/35#)
100 Double-unders

Then say “where my dogs at?!!” then bark!

Tuesday 1/10/2017

Announcements:

  • Congratulation to GQ Gerry for surpassing 1000 WODs!
    Let’s give it up to Gerry for completing a major milestone in the CrossFit industry. He has completed over 1000 WODs since he started in 2011 when CFL officially started. An accomplishment that shows dedication, perseverance and commitment to what he loves to do.
  • 2017 Noobfest Partner Competition – Saturday, January 21
    Mark your calendars and come out and support our CFL athletes!

    John and Luis
    Don E. and Art
    James R. and Enio
    Zane and Juan
    Melanie L and Penney

    This competition is perfect for the beginner/intermediate athlete looking to test their abilities in a fun, high energy environment.

    It’s not too late to sign-up! Spots are still available!!

    Format:
    2 guys or 2 girls per team
    One division only per gender

    $120 per team
    Click here for more info and registration.

Strength:
Bench press – 3×10 @50%
Deadlift – 3×10 @50%

Skill: Kipping/butterfly pull-ups

WOD: AMRAP in 12 minutes

5-10-15-20-25… and so on

Box Jumps (24″/20″)
Deadlifts (185#/125#)
Pull Ups
KBS (55#/35#)
Wall Balls (20#/15#)

Monday 1/9/2017

Announcements:

  • Congratulation to GQ Gerry for surpassing 1000 WODs!
    Let’s give it up to Gerry for completing a major milestone in the CrossFit industry. He has completed over 1000 WODs since he started in 2011 when CFL officially started. An accomplishment that shows dedication, perseverance and commitment to what he loves to do.
  • 2017 Noobfest Partner Competition – Saturday, January 21
    Mark your calendars and come out and support our CFL athletes!

    John and Luis
    Don E. and Art
    James R. and Enio
    Zane and Juan
    Melanie L and Penney

    This competition is perfect for the beginner/intermediate athlete looking to test their abilities in a fun, high energy environment.

    It’s not too late to sign-up! Spots are still available!!

    Format:
    2 guys or 2 girls per team
    One division only per gender

    $120 per team
    Click here for more info and registration.

Skill: Split jerk

Strength:
3x Power Cleans & 1x Jerk @ 75% – 2 sets
2x Power Cleans & 1x Jerk @ 80% – 2 sets

WOD: 4 Rounds for time

10 Front squats (135#/85#)
10 Burpee to bumper plate (45#/35#)
150m Waiter carry

Sunday 1/8/2017

Announcements:

  • 2017 Noobfest Partner Competition – Saturday, January 21
    Mark your calendars and come out and support our CFL athletes!

    John and Luis
    Don E. and Art
    James R. and Enio

    This competition is perfect for the beginner/intermediate athlete looking to test their abilities in a fun, high energy environment.

    It’s not too late to sign-up! Spots are still available!!

    Format:
    2 guys or 2 girls per team
    One division only per gender

    $120 per team
    Click here for more info and registration.

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

Saturday 1/7/2017

Announcements:

  • 2017 Noobfest Partner Competition – Saturday, January 21
    n00bfest is a beginner-friendly partner competition designed for first-time competitors!Competitors will be challenged with 3 tough events that include moderate weights and basic gymnastics skills (pull ups, push ups, toes to bar). You will not see heavy Olympic lifts during WODs or advanced gymnastics (muscle ups, HSPU).This competition is perfect for the beginner/intermediate athlete looking to test their abilities in a fun, high energy environment.

    Format:
    2 guys or 2 girls per team
    One division only per gender

    $120 per team
    Click here for more info and registration.

WOD: Shared reps for time (one works at a tine)

Teams of 3

200 Double-unders
2 Sled pulls (50′ each)
75 Box jumps
2 Sled pulls
150 Sit-ups
2 Sled pulls
75 Burpees
2 Sled pulls
200 Double-unders

Friday 1/6/2017

Announcements:

  • 2017 Noobfest Partner Competition – Saturday, January 21
    n00bfest is a beginner-friendly partner competition designed for first-time competitors!Competitors will be challenged with 3 tough events that include moderate weights and basic gymnastics skills (pull ups, push ups, toes to bar). You will not see heavy Olympic lifts during WODs or advanced gymnastics (muscle ups, HSPU).This competition is perfect for the beginner/intermediate athlete looking to test their abilities in a fun, high energy environment.

    Format:
    2 guys or 2 girls per team
    One division only per gender

    $120 per team
    Click here for more info and registration.

Strength:
Snatch high pulls 3@70%, 3@80%, 3@90%
Hang power snatches 3@65%, 3@70%, 3@75%

WOD: 5 rounds for time

5 Power snatches (70% of Snatch max)
10 Overhead lunges
20 Floor wipers

Thursday 1/5/2017

Announcements:

  • 2017 Noobfest Partner Competition – Saturday, January 21
    n00bfest is a beginner-friendly partner competition designed for first-time competitors!Competitors will be challenged with 3 tough events that include moderate weights and basic gymnastics skills (pull ups, push ups, toes to bar). You will not see heavy Olympic lifts during WODs or advanced gymnastics (muscle ups, HSPU).This competition is perfect for the beginner/intermediate athlete looking to test their abilities in a fun, high energy environment.

    Format:
    2 guys or 2 girls per team
    One division only per gender

    $120 per team
    Click here for more info and registration.

Active Recovery/Rest Day!

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

Wednesday 1/4/2017

Announcements:

  • 2017 Noobfest Partner Competition – Saturday, January 21
    n00bfest is a beginner-friendly partner competition designed for first-time competitors!Competitors will be challenged with 3 tough events that include moderate weights and basic gymnastics skills (pull ups, push ups, toes to bar). You will not see heavy Olympic lifts during WODs or advanced gymnastics (muscle ups, HSPU).This competition is perfect for the beginner/intermediate athlete looking to test their abilities in a fun, high energy environment.

    Format:
    2 guys or 2 girls per team
    One division only per gender

    $120 per team
    Click here for more info and registration.

Skill: Bar-ups

WOD Part 1: Find max Cluster (ladder)

WOD Part 2a: AMRAP in 9 minutes

4 Bar-up
15 Wall balls (20#/15#)

or

WOD Part 2b: AMRAP in 9 minutes

8 CTB Pull-ups
15 Wall balls (20#/15#)

Tuesday 1/3/2017

Announcements:

  • 2017 Noobfest Partner Competition – Saturday, January 21
    n00bfest is a beginner-friendly partner competition designed for first-time competitors!Competitors will be challenged with 3 tough events that include moderate weights and basic gymnastics skills (pull ups, push ups, toes to bar). You will not see heavy Olympic lifts during WODs or advanced gymnastics (muscle ups, HSPU).This competition is perfect for the beginner/intermediate athlete looking to test their abilities in a fun, high energy environment.

    Format:
    2 guys or 2 girls per team
    One division only per gender

    $120 per team
    Click here for more info and registration.

Skill: Double-unders
Strength: Max Double-unders in 1 minute

WOD: For time

Buy-in with 50 Calorie row

4 rounds of:

100m run
100m run backward
50 Double-unders

Cash-out with 100 sit-ups

Monday 1/2/2017

Announcements:

  • 2017 Noobfest Partner Competition – Saturday, January 21
    n00bfest is a beginner-friendly partner competition designed for first-time competitors!Competitors will be challenged with 3 tough events that include moderate weights and basic gymnastics skills (pull ups, push ups, toes to bar). You will not see heavy Olympic lifts during WODs or advanced gymnastics (muscle ups, HSPU).This competition is perfect for the beginner/intermediate athlete looking to test their abilities in a fun, high energy environment.

    Format:
    2 guys or 2 girls per team
    One division only per gender

    $120 per team
    Click here for more info and registration.

Skill: Handstand push-up/walk

Strength:
Max Handstand push-up
Max distance Handstand walk

WOD: AMRAP in 15 minutes

1 Suicide sprint
3 Handstand Push-ups
6 Burpee Toes to bar
12 Box jumps (24″/20″)