Sunday 7/8/2018

Announcements:

  • SAVE THE DATE for The Annual Beach Party – Saturday, July 14
    Our annual beach party will be on Saturday, July 14 at 10am. 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.
  • Battleground Competition – Saturday, September 29
    Look out Long Beach, here comes CFL rolling deep with 30 athletes! Get your spectator tickets now before the price goes up again next month. Spectator Tickets

    Three Workouts- One Fun Day, One Awesome Venue.
    The competition consists of 3 challenging events. Top 3 make podium in each division after 3 workouts. 

    WHERE:
    Long Beach Convention Center
    300 E. Ocean
    Long Beach, CA

    Women’s 40-49 Division:
    Wilma & Mil

    Women’s Intermediate Division:
    Jaymee & Clarissa
    Theresa & Melanie
    Ciery & Terra

    Women’s 50+ Division:
    Billie & Roberta

    Women’s Beginners Division:
    Grace & Jannette
    Irene & Maricel
    Cha & Melissa

    Men’s Rx Division:
    James R & Zane

    Men’s 40-49 Division:
    Norm & Rich

    Men’s Intermediate Division:
    Francisco & Wilson
    John & Jomel
    Don & Art
    Rick & James K
    Dennis & Charles

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

Permanent link to this article: http://crossfitlive.com/2018/07/07/sunday-7-8-2018/

Saturday 7/7/2018

Announcements:

  • SAVE THE DATE for The Annual Beach Party – Saturday, July 14
    Our annual beach party will be on Saturday, July 14 at 10am. 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.
  • Battleground Competition – Saturday, September 29
    Look out Long Beach, here comes CFL rolling deep with 30 athletes! Get your spectator tickets now before the price goes up again next month. Spectator Tickets

    Three Workouts- One Fun Day, One Awesome Venue.
    The competition consists of 3 challenging events. Top 3 make podium in each division after 3 workouts. 

    WHERE:
    Long Beach Convention Center
    300 E. Ocean
    Long Beach, CA

    Women’s 40-49 Division:
    Wilma & Mil

    Women’s Intermediate Division:
    Jaymee & Clarissa
    Theresa & Melanie
    Ciery & Terra

    Women’s 50+ Division:
    Billie & Roberta

    Women’s Beginners Division:
    Grace & Jannette
    Irene & Maricel
    Cha & Melissa

    Men’s Rx Division:
    James R & Zane

    Men’s 40-49 Division:
    Norm & Rich

    Men’s Intermediate Division:
    Francisco & Wilson
    John & Jomel
    Don & Art
    Rick & James K
    Dennis & Charles

Fallout WOD #1 RX/40-49 Masters: AMRAP in 12 minutes

30 OHS (135/95)
30 HSPU
30 CTB

Fallout WOD #1 Int/50+ Mens Masters: AMRAP in 12 minutes

30 OHS (95/75)
30 Wall balls (20/15)
30 Pull-ups

Fallout WOD #1 Beginners/50+ Womens Masters: AMRAP in 12 minutes

30 Front squats (75/65)
30 Wall balls (14/8)
30 HR push-ups

Permanent link to this article: http://crossfitlive.com/2018/07/07/saturday-7-7-2018/

Friday 7/6/2018

Announcements:

  • SAVE THE DATE for The Annual Beach Party –
    Our annual beach party will be on Saturday, July 14 at 10am. 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.
  • Battleground Competition –
    Look out Long Beach, here comes a new and fresh 2-person team functional fitness competition to test the will of the athletes of SoCal.
    The competition consists of 3 challenging events. Top 3 make podium in each division after 3 workouts.
  • TEAM FORMAT:
    2-Person Same Sex TeamsDIVISIONS:
    Beginner
    Intermediate
    Rx
    Masters 40-49
    Masters 50+WHERE:
    Long Beach Convention Center
    300 E. Ocean
    Long Beach, CA, 90802

Strength:
Strict Press 3×10 @60%
Back squat 3×10 @60%

WOD: AMRAP in 14 minutes

Buy-in with 1k row

Then in remaining 14 minutes of

5 (1 Burpee + 2 Toes to bar)
40 Double-unders

Permanent link to this article: http://crossfitlive.com/2018/07/06/friday-7-6-2018/

Thursday 7/5/2018

Announcements:

  • SAVE THE DATE for The Annual Beach Party – Saturday, July 14
    Our annual beach party will be on Saturday, July 14 at 10am. 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.
  • Battleground Competition – Saturday, September 29
    Look out Long Beach, here comes a new and fresh 2-person team functional fitness competition to test the will of the athletes of SoCal. Registration

    Three Workouts- One Fun Day, One Awesome Venue.
    The competition consists of 3 challenging events. Top 3 make podium in each division after 3 workouts.

    TEAM FORMAT:
    2-Person Same Sex Teams

    DIVISIONS:
    Beginner
    Intermediate
    Rx
    Masters 40-49
    Masters 50+

    WHERE:
    Long Beach Convention Center
    300 E. Ocean
    Long Beach, CA, 90802

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

Permanent link to this article: http://crossfitlive.com/2018/07/04/thursday-7-5-2018/

Wednesday 7/4/2018

Announcements:

  • SAVE THE DATE for The Annual Beach Party – Saturday, July 14
    Our annual beach party will be on Saturday, July 14 at 10am. 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.
  • Battleground Competition – Saturday, September 29
    Look out Long Beach, here comes a new and fresh 2-person team functional fitness competition to test the will of the athletes of SoCal. Registration

    Three Workouts- One Fun Day, One Awesome Venue.
    The competition consists of 3 challenging events. Top 3 make podium in each division after 3 workouts.

    TEAM FORMAT:
    2-Person Same Sex Teams

    DIVISIONS:
    Beginner
    Intermediate
    Rx
    Masters 40-49
    Masters 50+

    WHERE:
    Long Beach Convention Center
    300 E. Ocean
    Long Beach, CA, 90802

Happy 4th of July!!

WOD: For time

7 rounds of

4x Power cleans (m:185#/f:105#)
17x Sit-ups

then…

76x Hand-release push-ups
242 Single-unders

Permanent link to this article: http://crossfitlive.com/2018/07/04/wednesday-7-4-2018/

Tuesday 7/3/2018

Announcements:

  • SAVE THE DATE for The Annual Beach Party – Saturday, July 14
    Our annual beach party will be on Saturday, July 14 at 10am. 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.
  • Battleground Competition – Saturday, September 29
    Look out Long Beach, here comes a new and fresh 2-person team functional fitness competition to test the will of the athletes of SoCal. Registration

    Three Workouts- One Fun Day, One Awesome Venue.
    The competition consists of 3 challenging events. Top 3 make podium in each division after 3 workouts.

    TEAM FORMAT:
    2-Person Same Sex Teams

    DIVISIONS:
    Beginner
    Intermediate
    Rx
    Masters 40-49
    Masters 50+

    WHERE:
    Long Beach Convention Center
    300 E. Ocean
    Long Beach, CA, 90802

Strength:
Deficit Deadlift – 60% 2×8
Bench – 60% 3×12

Skill: Pistols

WOD: For time

400m run
10 Box jump overs (30″/24″) or (24″/20″)
20 Alt. pistols or KB Goblet squats (55#/35#)
400m run
10 Box jump overs
20 Alt. pistols or KB Goblet squats
400m run

Permanent link to this article: http://crossfitlive.com/2018/07/03/tuesday-7-3-2018/

Monday 7/2/2018

Announcements:

  • SAVE THE DATE for The Annual Beach Party – Saturday, July 14
    Our annual beach party will be on Saturday, July 14 at 10am. 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.
  • Battleground Competition – Saturday, September 29
    Look out Long Beach, here comes a new and fresh 2-person team functional fitness competition to test the will of the athletes of SoCal. Registration

    Three Workouts- One Fun Day, One Awesome Venue.
    The competition consists of 3 challenging events. Top 3 make podium in each division after 3 workouts.

    TEAM FORMAT:
    2-Person Same Sex Teams

    DIVISIONS:
    Beginner
    Intermediate
    Rx
    Masters 40-49
    Masters 50+

    WHERE:
    Long Beach Convention Center
    300 E. Ocean
    Long Beach, CA, 90802

Skill: Pistols

Strength:
5 Snatch balance + 1 OHS @60% x3

WOD: AMRAP in 9 minutes

Snatch complex

1 Power snatches (95#/65#)
2 Overhead squats
3 Snatch balances
4 Overhead lunges

Each round must be completed without dropping the bar. All reps for the round is lost if bar is dropped.

Permanent link to this article: http://crossfitlive.com/2018/07/02/monday-7-2-2018/

Sunday 7/1/2018

Announcements:

  • SAVE THE DATE for The Annual Beach Party – Saturday, July 14
    Our annual beach party will be on Saturday, July 14 at 10am. 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.
  • Battleground Competition – Saturday, September 29
    Look out Long Beach, here comes a new and fresh 2-person team functional fitness competition to test the will of the athletes of SoCal. Registration

    Three Workouts- One Fun Day, One Awesome Venue.
    The competition consists of 3 challenging events. Top 3 make podium in each division after 3 workouts.

    TEAM FORMAT:
    2-Person Same Sex Teams

    DIVISIONS:
    Beginner
    Intermediate
    Rx
    Masters 40-49
    Masters 50+

    WHERE:
    Long Beach Convention Center
    300 E. Ocean
    Long Beach, CA, 90802

Active Recovery/Rest Day, make up a missed WOD or practice on your weaknesses. (10am to 11am)

Permanent link to this article: http://crossfitlive.com/2018/06/30/sunday-7-1-2018/

Saturday 6/30/2018

Announcements:

  • SAVE THE DATE for The Annual Beach Party – Saturday, July 14
    Our annual beach party will be on Saturday, July 14 at 10am. 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.
  • Battleground Competition – Saturday, September 29
    Look out Long Beach, here comes a new and fresh 2-person team functional fitness competition to test the will of the athletes of SoCal. Registration

    Three Workouts- One Fun Day, One Awesome Venue.
    The competition consists of 3 challenging events. Top 3 make podium in each division after 3 workouts.

    TEAM FORMAT:
    2-Person Same Sex Teams

    DIVISIONS:
    Beginner
    Intermediate
    Rx
    Masters 40-49
    Masters 50+

    WHERE:
    Long Beach Convention Center
    300 E. Ocean
    Long Beach, CA, 90802

Teams of 3 WOD: As many total calories/reps in 20 minutes

Station 1:
15 Calorie row

Station 2:
5 Pull-ups
10 Wall-balls
15 V-ups

Station 3: Rest

Each partner starts at a station and when station 1 has completed 15 calories, the team rotates to the next station. Reps continue on Station 2 where previous partner leaves off at that same movement.

Permanent link to this article: http://crossfitlive.com/2018/06/30/saturday-6-30-2018/

Friday 6/29/2018

Announcements:

  • SAVE THE DATE for The Annual Beach Party – Saturday, July 14
    Our annual beach party will be on Saturday, July 14 at 10am. 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.
  • Battleground Competition – Saturday, September 29
    Look out Long Beach, here comes a new and fresh 2-person team functional fitness competition to test the will of the athletes of SoCal. Registration

    Three Workouts- One Fun Day, One Awesome Venue.
    The competition consists of 3 challenging events. Top 3 make podium in each division after 3 workouts.

    TEAM FORMAT:
    2-Person Same Sex Teams

    DIVISIONS:
    Beginner
    Intermediate
    Rx
    Masters 40-49
    Masters 50+

    WHERE:
    Long Beach Convention Center
    300 E. Ocean
    Long Beach, CA, 90802

Skill: Ski ERG

WOD: For time

Buy-in with 20 calorie Ski ERG

Then 4 Rounds of
50 Double-unders (mod. 100 Singles)
15 Deadlifts (155#/105#)

Permanent link to this article: http://crossfitlive.com/2018/06/29/friday-6-29-2018/