Monday 4/30/2018

Announcements:

Beach Bike Run May 12
Let’s all get together for a bike run to the beach from Cerritos!! We’ll start at Liberty Park and take the riverbed down to the Marina.

Strength:
Front squat 3×10 @60%
Power Clean & Jerk
3+1 x2 @70%
3+1 x2 @75%

WOD: “DT”

5 rounds for time:

12x Deadlift (m:155#/f:105#)
9x Hang Power Clean
6x Push Jerk

Sunday 4/29/2018

Announcements:

Battlegrounds Competition April 28
Great job Melissa, Wilson, Francisco, John, Enio & James R. for giving your 110% in yesterdays competition!

Active Recovery/Rest Day, make up a missed WOD or practice on your weaknesses. (10pm to 12pm)

Saturday 4/28/2018

Announcements:

Change of schedule:
Box closed Saturday, April 28 for Battlegrounds Competition

Battlegrounds Competition April 28, 2018 8am
Come out and support our CFLIVE athletes Saturday, April 28 as Melissa, Wilson, Francisco & John compete in their individual division and Enio & James R. compete in their team division. Heat schedules are shown below.

Harbor Sports Complex
1221 N. Figueroa Place
Wilmington, CA, 90744

SCHEDULE & HEATS

INDIVIDUALS:

WOD 1 (Urban Assault)

8:00am – Heat 1
Francisco S.
Wilson W.
8:15am – Heat 2
John G.
8:30am – Heat 3
Don E.
8:45AM – Heat 4
Melissa C.

WOD 2 (Clean 1RM)

9:00am – Heat 1
Francisco S.
Wilson W.
9:15am – Heat 2
John G.
9:30am – Heat 3
Don E.
9:45AM – Heat 4
Melissa C.

WOD 3 (Max Calorie Row)

10:00am – Heat 7
Francisco S.
Wilson W.
10:15am – Heat 8
John G.
10:30am – Heat 9
Don E.
10:45AM – Heat 10
Melissa C.

TEAMS:

WOD 1 (Max Calorie Row)

9:30AM – Heat 4
Dirty Jerks – Enio & James

WOD 2 (Urban Assault)

10:45AM – Heat 11
Dirty Jerks – Enio & James

WOD 3 (Clean 1RM)

11:30AM – Heat 11
Dirty Jerks – Enio & James

Box closed for the Battlegrounds Competition

Friday 4/27/2018

Announcements:

Change of schedule:
Box closed Saturday, April 28 for Battlegrounds Competition

Battlegrounds Competition April 28, 2018 8am
Come out and support our CFLIVE athletes Saturday, April 28 as Melissa, Wilson, Francisco & John compete in their individual division and Enio & James R. compete in their team division. Heat schedules are shown below.

Harbor Sports Complex
1221 N. Figueroa Place
Wilmington, CA, 90744

SCHEDULE & HEATS

INDIVIDUALS:

WOD 1 (Urban Assault)

8:00am – Heat 1
Francisco S.
Wilson W.
8:15am – Heat 2
John G.
8:30am – Heat 3
Don E.
8:45AM – Heat 4
Melissa C.

WOD 2 (Clean 1RM)

9:00am – Heat 1
Francisco S.
Wilson W.
9:15am – Heat 2
John G.
9:30am – Heat 3
Don E.
9:45AM – Heat 4
Melissa C.

WOD 3 (Max Calorie Row)

10:00am – Heat 7
Francisco S.
Wilson W.
10:15am – Heat 8
John G.
10:30am – Heat 9
Don E.
10:45AM – Heat 10
Melissa C.

TEAMS:

WOD 1 (Max Calorie Row)

9:30AM – Heat 4
Dirty Jerks – Enio & James

WOD 2 (Urban Assault)

10:45AM – Heat 11
Dirty Jerks – Enio & James

WOD 3 (Clean 1RM)

11:30AM – Heat 11
Dirty Jerks – Enio & James

Strength:
400m Run for time

WOD: AMRAP in 12 minutes

Buy-in with a 50 calorie row, then in remaining 12 minutes, AMRAP of…

8 Deadlifts (225#/155#)
32 Double-unders

Thursday 4/26/2018

Announcements:

Change of schedule:
Box closed Saturday, April 28 for Battlegrounds Competition

Battlegrounds Competition April 28, 2018 8am
Come out and support our CFLIVE athletes Saturday, April 28 as Melissa, Wilson, Francisco & John compete in their individual division and Enio & James R. compete in their team division. Heat schedules are shown below.

Harbor Sports Complex
1221 N. Figueroa Place
Wilmington, CA, 90744

SCHEDULE & HEATS

INDIVIDUALS:

WOD 1 (Urban Assault)

8:00am – Heat 1
Francisco S.
Wilson W.
8:15am – Heat 2
John G.
8:30am – Heat 3
Don E.
8:45AM – Heat 4
Melissa C.

WOD 2 (Clean 1RM)

9:00am – Heat 1
Francisco S.
Wilson W.
9:15am – Heat 2
John G.
9:30am – Heat 3
Don E.
9:45AM – Heat 4
Melissa C.

WOD 3 (Max Calorie Row)

10:00am – Heat 7
Francisco S.
Wilson W.
10:15am – Heat 8
John G.
10:30am – Heat 9
Don E.
10:45AM – Heat 10
Melissa C.

TEAMS:

WOD 1 (Max Calorie Row)

9:30AM – Heat 4
Dirty Jerks – Enio & James

WOD 2 (Urban Assault)

10:45AM – Heat 11
Dirty Jerks – Enio & James

WOD 3 (Clean 1RM)

11:30AM – Heat 11
Dirty Jerks – Enio & James

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

Wednesday 4/25/2018

Announcements:

Change of schedule:
Box closed Saturday, April 28 for Battlegrounds Competition

Battlegrounds Competition April 28, 2018 8am
Come out and support our CFLIVE athletes Saturday, April 28 as Melissa, Wilson, Francisco & John compete in their individual division and Enio & James R. compete in their team division. Heat schedules are shown below.

Harbor Sports Complex
1221 N. Figueroa Place
Wilmington, CA, 90744

SCHEDULE & HEATS

INDIVIDUALS:

WOD 1 (Urban Assault)

8:00am – Heat 1
Francisco S.
Wilson W.
8:15am – Heat 2
John G.
8:30am – Heat 3
Don E.
8:45AM – Heat 4
Melissa C.

WOD 2 (Clean 1RM)

9:00am – Heat 1
Francisco S.
Wilson W.
9:15am – Heat 2
John G.
9:30am – Heat 3
Don E.
9:45AM – Heat 4
Melissa C.

WOD 3 (Max Calorie Row)

10:00am – Heat 7
Francisco S.
Wilson W.
10:15am – Heat 8
John G.
10:30am – Heat 9
Don E.
10:45AM – Heat 10
Melissa C.

TEAMS:

WOD 1 (Max Calorie Row)

9:30AM – Heat 4
Dirty Jerks – Enio & James

WOD 2 (Urban Assault)

10:45AM – Heat 11
Dirty Jerks – Enio & James

WOD 3 (Clean 1RM)

11:30AM – Heat 11
Dirty Jerks – Enio & James

Strength:
Max Pull-ups, Bar-ups or Muscle-ups

WOD: 3 rounds for time

10x CTB Pull-ups
10x Thrusters (m:135#/f:95#)
400m Run

Tuesday 4/24/2018

Announcements:

Change of schedule:
Box closed Saturday, April 28 for Battlegrounds Competition

Battlegrounds Competition April 28, 2018 8am
Come out and support our CFLIVE athletes Saturday, April 28 as Melissa, Wilson, Francisco & John compete in their individual division and Enio & James R. compete in their team division. Heat schedules are shown below.

Harbor Sports Complex
1221 N. Figueroa Place
Wilmington, CA, 90744

SCHEDULE & HEATS

INDIVIDUALS:

WOD 1 (Urban Assault)

8:00am – Heat 1
Francisco S.
Wilson W.
8:15am – Heat 2
John G.
8:30am – Heat 3
Don E.
8:45AM – Heat 4
Melissa C.

WOD 2 (Clean 1RM)

9:00am – Heat 1
Francisco S.
Wilson W.
9:15am – Heat 2
John G.
9:30am – Heat 3
Don E.
9:45AM – Heat 4
Melissa C.

WOD 3 (Max Calorie Row)

10:00am – Heat 7
Francisco S.
Wilson W.
10:15am – Heat 8
John G.
10:30am – Heat 9
Don E.
10:45AM – Heat 10
Melissa C.

TEAMS:

WOD 1 (Max Calorie Row)

9:30AM – Heat 4
Dirty Jerks – Enio & James

WOD 2 (Urban Assault)

10:45AM – Heat 11
Dirty Jerks – Enio & James

WOD 3 (Clean 1RM)

11:30AM – Heat 11
Dirty Jerks – Enio & James

Strength:
Max distance broad jump

WOD: AMRAP in 15 minutes

2 Lateral shuttle run (8 reps total)
20 Sit-ups
10 Burpees
20 V-ups

Monday 4/23/2018

Announcements:

Change of schedule:
Box closed Saturday, April 28 for Battlegrounds Competition

Battlegrounds Competition April 28, 2018 8am
Come out and support our CFLIVE athletes Saturday, April 28 as Melissa, Wilson, Francisco & John compete in their individual division and Enio & James R. compete in their team division. Heat schedules are shown below.

Harbor Sports Complex
1221 N. Figueroa Place
Wilmington, CA, 90744

SCHEDULE & HEATS

INDIVIDUALS:

WOD 1 (Urban Assault)

8:00am – Heat 1
Francisco S.
Wilson W.
8:15am – Heat 2
John G.
8:30am – Heat 3
Don E.
8:45AM – Heat 4
Melissa C.

WOD 2 (Clean 1RM)

9:00am – Heat 1
Francisco S.
Wilson W.
9:15am – Heat 2
John G.
9:30am – Heat 3
Don E.
9:45AM – Heat 4
Melissa C.

WOD 3 (Max Calorie Row)

10:00am – Heat 7
Francisco S.
Wilson W.
10:15am – Heat 8
John G.
10:30am – Heat 9
Don E.
10:45AM – Heat 10
Melissa C.

TEAMS:

WOD 1 (Max Calorie Row)

9:30AM – Heat 4
Dirty Jerks – Enio & James

WOD 2 (Urban Assault)

10:45AM – Heat 11
Dirty Jerks – Enio & James

WOD 3 (Clean 1RM)

11:30AM – Heat 11
Dirty Jerks – Enio & James

Strength:
Max Handstand push-ups or max distance Handstand walk

WOD: For time

10-9-8-7-6-5-4-3-2-1 of

Handstand push-ups
Power Cleans (m:135#/f:95#)

Sunday 4/22/2018

Announcements:

Battlegrounds Competition April 28, 2018 8am
Come out and support our CFLIVE athletes Saturday, April 28 as Melissa, Wilson, Francisco & John compete in their individual division and Enio & James R. compete in their team division. Heat schedule will be announced as it becomes available.

Harbor Sports Complex
1221 N. Figueroa Place
Wilmington, CA, 90744

Active Recovery/Rest Day, make up a missed WOD or practice on your weaknesses. (10pm to 12pm)

Saturday 4/21/2018

Announcements:

Battlegrounds Competition April 28, 2018 8am
Come out and support our CFLIVE athletes Saturday, April 28 as Melissa, Wilson, Francisco & John compete in their individual division and Enio & James R. compete in their team division. Heat schedule will be announced as it becomes available.

Harbor Sports Complex
1221 N. Figueroa Place
Wilmington, CA, 90744

Box closed for the get together at 1000 Steps Beach.

Meet at 1000 Steps Beach in Laguna Beach at 10am or at the box at 9am if you want to carpool.