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Monday 12/4/2017

Announcements:

  • CFL Holiday Masquerade Ball Save the date, December 16 at 5pm
    Get ready to dress your Holiday best for our Annual Christmas Party on Saturday, December 16. This is a semi formal event. Mask required. Potluck, drinks, dancing and gift exchange. Stay tuned for more information.

Strength:
Snatch High-Pull – 3 @70%, 3 x 2 @75% (of snatch)
Overhead Squat – 3 x 2 @70%, 3 x 2 @75%

WOD: For time

21 Overhead squat (95#/65#)
33 V-ups
400m Run

15 Overhead squat (115#/75#)
33 V-ups
400m Run

9 Overhead squat (135#/85#)
34 V-ups
400m Run

Permanent link to this article: http://crossfitlive.com/2017/12/04/monday-1242017/

Sunday 12/3/2017

Announcements:

  • CFL Holiday Masquerade Ball Save the date, December 16 at 5pm
    Get ready to dress your Holiday best for our Annual Christmas Party on Saturday, December 16. This is a semi formal event. Mask required. Potluck, drinks, dancing and gift exchange. Stay tuned for more information.

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

Permanent link to this article: http://crossfitlive.com/2017/12/03/sunday-1232017/

Saturday 12/2/2017

Announcements:

  • CFL Holiday Masquerade Ball Save the date, December 16 at 5pm
    Get ready to dress your Holiday best for our Annual Christmas Party on Saturday, December 16. This is a semi formal event. Mask required. Potluck, drinks, dancing and gift exchange. Stay tuned for more information.

Partner WOD: 4 rounds for time

200 Double-unders
1 Wall climb
100 Wall balls (20#/15#)
1 Wall climb
80 Pull-ups
1 Wall climb
60 GHD Sit-ups
1 Wall climb

Permanent link to this article: http://crossfitlive.com/2017/12/02/saturday-1222017/

Friday 12/1/2017

Announcements:

  • CFL Holiday Masquerade Ball Save the date, December 16 at 5pm
    Get ready to dress your Holiday best for our Annual Christmas Party on Saturday, December 16. This is a semi formal event. Mask required. Potluck, drinks, dancing and gift exchange. Stay tuned for more information.

Strength:
Hang snatch (mid-thigh) – 3 x 2 @65%, 3 x 3 @70%
Snatch – 3 x 2 @70%, 2 x 3 @75%

Skill: Rope climb

WOD: AMRAP in 10 minutes

1 Power snatch (135#/85#)
1 Hang snatch
1 Snatch
1 Rope climb
10 Lateral barbell burpees
1 Rope climb

Permanent link to this article: http://crossfitlive.com/2017/12/01/friday-1212017/

Thursday 11/30/2017

Announcements:

  • CFL Holiday Masquerade Ball Save the date, December 16 at 5pm
    Get ready to dress your Holiday best for our Annual Christmas Party on Saturday, December 16. This is a semi formal event. Mask required. Potluck, drinks, dancing and gift exchange. Stay tuned for more information.

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

Permanent link to this article: http://crossfitlive.com/2017/11/29/thursday-11302017/

Wednesday 11/29/2017

Announcements:

  • CFL Holiday Masquerade Ball Save the date, December 16 at 5pm
    Get ready to dress your Holiday best for our Annual Christmas Party on Saturday, December 16. This is a semi formal event. Mask required. Potluck, drinks, dancing and gift exchange. Stay tuned for more information.

Strength:
Jerk behind the neck – 3 x 5 @75%
Backsquat 3×7 @65%

Skill: Handstand Push-up/Walk

WODa: AMRAP in 12 minutes

24 KB Goblet squats (55#/35#)
24ft Handstand walk
24 DB Russian Twists (55#/35#)
24ft Handstand walk

or

WODb: AMRAP in 12 minutes

24 KB Goblet squats (55#/35#)
8 Handstand push-ups
24 KB Russian Twists (55#/35#)
8 Handstand push-ups

Permanent link to this article: http://crossfitlive.com/2017/11/29/wednesday-11292017/

Tuesday 11/28/2017

Announcements:

  • CFL Holiday Masquerade Ball Save the date, December 16 at 5pm
    Get ready to dress your Holiday best for our Annual Christmas Party on Saturday, December 16. This is a semi formal event. Mask required. Potluck, drinks, dancing and gift exchange. Stay tuned for more information.

Strength:
2 Pause Deadlift – 3×4 @70%
Overhead Squat – 3 x 2 @65%, 3 x 3 @70%

WOD: For time

400m run
21 Deadlifts (225#/155#)
600m run
15 Deadlifts
800m run
9 Deadlifts

Permanent link to this article: http://crossfitlive.com/2017/11/28/tuesday-11282017/

Monday 11/27/2017

Announcements:

  • CFL Holiday Masquerade Ball Save the date, December 16 at 5pm
    Get ready to dress your Holiday best for our Annual Christmas Party on Saturday, December 16. This is a semi formal event. Mask required. Potluck, drinks, dancing and gift exchange. Stay tuned for more information.

Strength:
Push Press 5 x 2 @75%,
5 x 2 @80% of Strict press
Cleans 3×2 @70%, 2×3 @75%

Skill: Bar Muscle-ups

WOD: AMRAP in 12 minutes

8 Thrusters (135/85)
4 Bar Muscle-ups
30 Double-unders

or

8 Thrusters (135/85)
12 Pull-ups
30 Double-unders

Permanent link to this article: http://crossfitlive.com/2017/11/27/monday-11272017/

Sunday 11/26/2017

Announcements:

  • Change of schedule for Thanksgiving week Thursday, 11/23 – Sunday, 11/26
    Thanksgiving Day (11/23) – Closed
    Friday (11/24) – One session at 9am
    Saturday (11/25) – One session at 9am
    Sunday (11/26) – Closed
  • CFL Holiday Masquerade Ball Save the date, December 16 at 5pm
    Get ready to dress your Holiday best for our Annual Christmas Party on Saturday, December 16. This is a semi formal event. Mask required. Potluck, drinks, dancing and gift exchange. Stay tuned for more information.

Box closed today.

Permanent link to this article: http://crossfitlive.com/2017/11/25/sunday-11262017/

Saturday 11/25/2017

Announcements:

  • Change of schedule for Thanksgiving week Thursday, 11/23 – Sunday, 11/26
    Thanksgiving Day (11/23) – Closed
    Friday (11/24) – One session at 9am
    Saturday (11/25) – One session at 9am
    Sunday (11/26) – Closed
  • CFL Holiday Masquerade Ball Save the date, December 16 at 5pm
    Get ready to dress your Holiday best for our Annual Christmas Party on Saturday, December 16. This is a semi formal event. Mask required. Potluck, drinks, dancing and gift exchange. Stay tuned for more information.

Partner WOD: 3 rounds for time

10 Wall walks (shared)
then 2 rounds each of:
24′ DB Lunges Left arm (55#/35#)
24 V-ups (partner during lunges)
24′ DB Lunges Right arm

Permanent link to this article: http://crossfitlive.com/2017/11/25/saturday-11252017/

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