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Monday 6/12/2017

Announcements:

    • The Get Ready for Summer Challenge (GRFS) Challenge is here! – Monday, April 24 to Friday, June 16
      There is only 5 days left in the challenge! Time to tighten that belt and push for the finish line! Good luck to all!.
    • SAVE THE DATE for The Annual Beach Party – Saturday, June 17 at 10am
      Our annual beach party will be on Saturday, June 17 the day after our challenge ends. It will be at the same place at Bolsa Chica tower 21. Bring a dish and drinks to share. Best to be there early as possible because parking goes fast.
    • CF Games Workout 17.5 is done and the 2017 Open is officially in the books!!
      Congrats to all that has joined the CF Open! 

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

Skill:
Kip/Butterfly Pull-ups

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

WOD: “Fran”

For time

21-15-9 of

Thrusters (95#/65#)
Pull-ups

Permanent link to this article: http://crossfitlive.com/2017/06/12/monday-6122017/

Sunday 6/11/2017

Announcements:

    • The Get Ready for Summer Challenge (GRFS) Challenge is here! – Monday, April 24 to Friday, June 16
      The Get Ready For Summer Challenge has officially started! This will be the biggest group we’ve ever had. Approximately of over 35 participants. Good luck to all!.
    • SAVE THE DATE for The Annual Beach Party – Saturday, June 17 at 10am
      Our annual beach party will be on Saturday, June 17 the day after our challenge ends. It will be at the same place at Bolsa Chica tower 21. Bring a dish and drinks to share. Best to be there early as possible because parking goes fast.
    • CF Games Workout 17.5 is done and the 2017 Open is officially in the books!!
      Congrats to all that has joined the CF Open! 

      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)

Permanent link to this article: http://crossfitlive.com/2017/06/11/sunday-6112017/

Saturday 6/10/2017

Announcements:

    • The Get Ready for Summer Challenge (GRFS) Challenge is here! – Monday, April 24 to Friday, June 16
      The Get Ready For Summer Challenge has officially started! This will be the biggest group we’ve ever had. Approximately of over 35 participants. Good luck to all!.
    • SAVE THE DATE for The Annual Beach Party – Saturday, June 17 at 10am
      Our annual beach party will be on Saturday, June 17 the day after our challenge ends. It will be at the same place at Bolsa Chica tower 21. Bring a dish and drinks to share. Best to be there early as possible because parking goes fast.
    • CF Games Workout 17.5 is done and the 2017 Open is officially in the books!!
      Congrats to all that has joined the CF Open! 

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

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

Buy-in with 400m DB Farmers Carry (55#/35#)

100 KBS (55#/35#)
200 V-ups
100 Wall balls (20#/15#)

Cash-out with 10 Suicide sprints

Permanent link to this article: http://crossfitlive.com/2017/06/10/saturday-6102017/

Friday 6/9/2017

Announcements:

    • The Get Ready for Summer Challenge (GRFS) Challenge is here! – Monday, April 24 to Friday, June 16
      The Get Ready For Summer Challenge has officially started! This will be the biggest group we’ve ever had. Approximately of over 35 participants. Good luck to all!.
    • SAVE THE DATE for The Annual Beach Party – Saturday, June 17 at 10am
      Our annual beach party will be on Saturday, June 17 the day after our challenge ends. It will be at the same place at Bolsa Chica tower 21. Bring a dish and drinks to share. Best to be there early as possible because parking goes fast.
    • CF Games Workout 17.5 is done and the 2017 Open is officially in the books!!
      Congrats to all that has joined the CF Open! 

      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+1, 80% x 2+1, 85% x 1, 90% x 1, 95% x 1

WOD: “DT”

5 Rounds for time

12 Deadlifts (155#/105#)
9 Hang Power Cleans
6 Shoulder to Overhead

Permanent link to this article: http://crossfitlive.com/2017/06/09/friday-692017/

Thursday 6/8/2017

Announcements:

    • The Get Ready for Summer Challenge (GRFS) Challenge is here! – Monday, April 24 to Friday, June 16
      The Get Ready For Summer Challenge has officially started! This will be the biggest group we’ve ever had. Approximately of over 35 participants. Good luck to all!.
    • SAVE THE DATE for The Annual Beach Party – Saturday, June 17 at 10am
      Our annual beach party will be on Saturday, June 17 the day after our challenge ends. It will be at the same place at Bolsa Chica tower 21. Bring a dish and drinks to share. Best to be there early as possible because parking goes fast.
    • CF Games Workout 17.5 is done and the 2017 Open is officially in the books!!
      Congrats to all that has joined the CF Open! 

      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).

Permanent link to this article: http://crossfitlive.com/2017/06/07/thursday-682017/

Wednesday 6/7/2017

Announcements:

    • The Get Ready for Summer Challenge (GRFS) Challenge is here! – Monday, April 24 to Friday, June 16
      The Get Ready For Summer Challenge has officially started! This will be the biggest group we’ve ever had. Approximately of over 35 participants. Good luck to all!.
    • SAVE THE DATE for The Annual Beach Party – Saturday, June 17 at 10am
      Our annual beach party will be on Saturday, June 17 the day after our challenge ends. It will be at the same place at Bolsa Chica tower 21. Bring a dish and drinks to share. Best to be there early as possible because parking goes fast.
    • CF Games Workout 17.5 is done and the 2017 Open is officially in the books!!
      Congrats to all that has joined the CF Open! 

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

Skill: Kip/Butterfly Pull-ups

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

WOD: “Jackie”

For time

1000m Row
50 Thrusters (45#)
30 Pull-ups

Permanent link to this article: http://crossfitlive.com/2017/06/07/wednesday-672017/

Tuesday 6/6/2017

Announcements:

    • The Get Ready for Summer Challenge (GRFS) Challenge is here! – Monday, April 24 to Friday, June 16
      The Get Ready For Summer Challenge has officially started! This will be the biggest group we’ve ever had. Approximately of over 35 participants. Good luck to all!.
    • SAVE THE DATE for The Annual Beach Party – Saturday, June 17 at 10am
      Our annual beach party will be on Saturday, June 17 the day after our challenge ends. It will be at the same place at Bolsa Chica tower 21. Bring a dish and drinks to share. Best to be there early as possible because parking goes fast.
    • CF Games Workout 17.5 is done and the 2017 Open is officially in the books!!
      Congrats to all that has joined the CF Open! 

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

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

WOD: 100 Burpees for time

100 Burpees for time with 5 jumping squats EMOM. Must touch a 6″ target above reach with both hands for both burpees and jumping squats.

Permanent link to this article: http://crossfitlive.com/2017/06/06/tuesday-662017/

Monday 6/5/2017

Announcements:

    • The Get Ready for Summer Challenge (GRFS) Challenge is here! – Monday, April 24 to Friday, June 16
      The Get Ready For Summer Challenge has officially started! This will be the biggest group we’ve ever had. Approximately of over 35 participants. Good luck to all!.
    • SAVE THE DATE for The Annual Beach Party – Saturday, June 17 at 10am
      Our annual beach party will be on Saturday, June 17 the day after our challenge ends. It will be at the same place at Bolsa Chica tower 21. Bring a dish and drinks to share. Best to be there early as possible because parking goes fast.
    • CF Games Workout 17.5 is done and the 2017 Open is officially in the books!!
      Congrats to all that has joined the CF Open! 

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

Strength:
OHS – 75% x 2 x 3
Snatch – 75% x 3, 80% x 2, 85% x 1, 90% x 1, 95% x 1

WOD: “Nancy”

5 rounds for time

400m Run
15 Overhead squats (95#/65#)

Permanent link to this article: http://crossfitlive.com/2017/06/05/monday-652017/

Sunday 6/4/2017

Announcements:

    • The Get Ready for Summer Challenge (GRFS) Challenge is here! – Monday, April 24 to Friday, June 16
      The Get Ready For Summer Challenge has officially started! This will be the biggest group we’ve ever had. Approximately of over 35 participants. Good luck to all!.
    • SAVE THE DATE for The Annual Beach Party – Saturday, June 17 at 10am
      Our annual beach party will be on Saturday, June 17 the day after our challenge ends. It will be at the same place at Bolsa Chica tower 21. Bring a dish and drinks to share. Best to be there early as possible because parking goes fast.
    • CF Games Workout 17.5 is done and the 2017 Open is officially in the books!!
      Congrats to all that has joined the CF Open! 

      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)

Permanent link to this article: http://crossfitlive.com/2017/06/03/sunday-642017/

Saturday 6/3/2017

Announcements:

    • The Get Ready for Summer Challenge (GRFS) Challenge is here! – Monday, April 24 to Friday, June 16
      The Get Ready For Summer Challenge has officially started! This will be the biggest group we’ve ever had. Approximately of over 35 participants. Good luck to all!.
    • SAVE THE DATE for The Annual Beach Party – Saturday, June 17 at 10am
      Our annual beach party will be on Saturday, June 17 the day after our challenge ends. It will be at the same place at Bolsa Chica tower 21. Bring a dish and drinks to share. Best to be there early as possible because parking goes fast.
    • CF Games Workout 17.5 is done and the 2017 Open is officially in the books!!
      Congrats to all that has joined the CF Open! 

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

WOD: For time

100 Double-unders
80 Squats
60 Sit-ups
40 Push-ups
20 Box Jumps
10 Wall walks
20 Box Jumps
40 Push-ups
60 Sit-ups
80 Squats
100 Double-unders

Permanent link to this article: http://crossfitlive.com/2017/06/03/saturday-632017/

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