February 22, 2012
Announcements
-SPREAD THE WORD! We are having an Open House
on March 3rd at 11:00 am
-Where do you stand in your game. If you want to find out how you compare to other CF Survivalist or how much you progressed since you started.
Join our Crossfit Football Total Challenge “CFFT”
on March 10th ($32.00 will get you registered and a T-Shirt)
-As of the week of Feb 28th, we will be canceling the Tuesday and Thursday
Race Team Sessions until further notice.
-As of Monday, March 5 we will offer a 6PM and 7PM class on
Mondays, Tuesday and Thursday nights.
-Ragnar So Cal April 20th-21st. (contact Eric Trinh for more info)
CF survival
February 22nd
wod
crossfit games open wod #1
followed by:
squat 2 x 5 80% 1 r/m
February 21, 2012
Announcements:
-SPREAD THE WORD! We are having an Open House
on March 3rd at 11:00 am
-Where do you stand in your game. If you want to find out how you compare to other CF Survivalist or how much you progressed since you started.
Join our Crossfit Football Total Challenge “CFFT”
on March 10th ($32.00 will get you registered and a T-Shirt)
-As of the week of Feb 28th, we will be canceling the Tuesday and Thursday
Race Team Sessions until further notice.
-As of Monday, March 5 we will offer a 6PM and 7PM class on
Mondays, Tuesday and Thursday nights.
-Ragnar So Cal April 20th-21st. (contact Eric Trinh for more info)
CF Survival
wod
test for max clean and jerk
followed by:
team wod for time
team prowler push
(1 rides while the other pushes)
20 yard then switch
10 lengths of gym
FAT LOST CHALLENGE STARTS 02-20-12 SIGN UP NOW
February 20, 2012
Announcements:
-SPREAD THE WORD! We are having an Open House
on March 3rd at 11:00 am
-You have a chance to be a double winner in our fat lost challenge.
$150 will get you in on the next FAT LOSS Challenge winner will take all
starting Feb 20th and ends May 12th
($100 goes into the pot and $50 is for caliper body fat test before and after)
-Where do you stand in your game. If you want to find out how you compare to other CF Survivalist or how much you progressed since you started.
Join our Crossfit Football Total Challenge “CFFT”
on March 10th ($32.00 will get you registered and a T-Shirt)
-As of the week of Feb 28th, we will be canceling the Tuesday and Thursday
Race Team Sessions until further notice.
-As of Monday, March 5 we will offer a 6PM and 7PM class on
Mondays, Tuesday and Thursday nights.
-Ragnar So Cal April 20th-21st. (contact Eric Trinh for more info)
February 20th
CF survival
wod
bench press 5 r/m
max reps kipping plu
followed by:
3 rounds for time
*unbroken sets only
15 deadlifts 50% 1 r/m
5 box jumps 75% 1 r/m
10 d/b front squat 40/30
*penalty is 20 psu per transgression
team c
squat 3 x 5 (+5)
press 3 x 5 (+2-3)
deadlift 1 x 5 (+5)
pull ups 3 x max
5 min rest between sets
February 18, 2012
Announcements:
-SPREAD THE WORD! We are having an Open House
on March 3rd at 11:00 am
-You have a chance to be a double winner in our fat lost challenge.
$150 will get you in on the next FAT LOSS Challenge winner will take all
starting Feb 20th and ends May 12th
($100 goes into the pot and $50 is for caliper body fat test before and after)
-Where do you stand in your game. If you want to find out how you compare to other CF Survivalist or how much you progressed since you started.
Join our Crossfit Football Total Challenge “CFFT”
on March 10th ($32.00 will get you registered and a T-Shirt)
-As of the week of Feb 28th, we will be canceling the Tuesday and Thursday
Race Team Sessions until further notice.
-As of Monday, March 5 we will offer a 6PM and 7PM class on
Mondays, Tuesday and Thursday nights.
-Ragnar So Cal April 20th-21st. (contact Eric Trinh for more info)
February 17, 2012
Announcements:
-Spread the word, we are having an Open House on March 3rd at 11:00 am
-$150 will get you in on the next FAT LOSS Challenge starting Feb 20th and ends May 12th ($100 goes into the pot and $50 is for caliper body fat test before and after)
-As of the week of Feb 28th, we will be canceling the Tuesday and Thursday Race Team Sessions until further notice.
-March 10 is the CFFT Competition. $32.00 will get you a spot along with a CFFT T-Shirt
-As of Monday, March 5 we will offer a 6PM and 7PM class on Mondays, Tuesday and Thursday nights.
-Ragnar So Cal April 20th-21st. (contact Eric Trinh for more info)
wod
“Heavy fran”
3 Rfto:
9 – 6 – 3
thrusters 135/95
weighted plu 40/20
team c
squat 3 x 5 (+5)
bench 3 x 5 (+5)
power cleans 5 x 3 (+2-3)
team magnum
6 x 800 m sprints
February 16, 2012
Announcements:
-Spread the word, we are having an Open House on March 3rd at 11:00 am
-$150 will get you in on the next FAT LOSS Challenge starting Feb 20th and ends May 12th
-As of the week of Feb 28th, we will be canceling the Tuesday and Thursday Race Team Sessions until further notice.
-March 10 is the CFFT Competition. $32.00 will get you a spot along with a CFFT T-Shirt
-As of Monday, March 5 we will offer a 6PM and 7PM class on Mondays, Tuesday and Thursday nights.
-Ragnar So Cal April 20th-21st. (contact Eric Trinh for more info)
wod
power clean 5 x 3 (+2.5)
followed by:
amrap 15
sled push 180/140 50 yards
25 hanging toes to bar
25 box jumps
team magnum
5k @ stonehurst park
February 15, 2012
Announcements:
Spread the word, we are having an Open House on March 3rd at 11:00 am
$150 will get you in on the next FAT LOSS Challenge starting Feb 20th and ends May 12th
As of the week of Feb 28th, we will be canceling the Tuesday and Thursday Race Team Sessions until further notice.
March 10 is the CFFT Competition. $32.00 will get you a spot along with a CFFT T-Shirt
As of Monday, March 5 we will offer a 6PM and 7PM class on Mondays, Tuesday and Thursday nights.
Ragnar So Cal April 20th-21st. (contact Eric Trinh for more info)
wod
21 – 15 – 9
push ups
kb swing 70/53
pistols
team c
squat 3 x 5 (+5)
press 3 x 5 (+2-3)
deadlift 1 x 5 (+5)
pull ups 3 x max
5 min rest between sets
team magnum
row a 10 k
February 14, 2012
Announcements:
Spread the word, we are having an Open House on March 3rd at 11:00 am
$150 will get you in on the next FAT LOSS Challenge starting Feb 20th and ends May 12th
As of the week of Feb 28th, we will be canceling the Tuesday and Thursday Race Team Sessions until further notice.
March 10 is the CFFT Competition. $32.00 will get you a spot along with a CFFT T-Shirt
As of Monday, March 5 we will offer a 6PM and 7PM class on Mondays, Tuesday and Thursday nights.
Ragnar So Cal April 20th-21st. (contact Eric Trinh for more info)
wod
squat 3 x 5 (+5)
followed by:
quest for 300 (200 for women)
from any rack you have 7 attempts to get 300# overhead press, push press, push jerk, split jerk
team magnum
12 x 400 sprints
rest 30 sec between sprints
February 13, 2012
First Fundamental Class Graduated!
Announcements:
Spread the word, we are having an Open House on March 3rd at 11:00 am
$150 will get you in on the next FAT LOSS Challenge starting Feb 20th and ends May 12th
(see below for more details)
As of the week of Feb 28th, we will be canceling the Tuesday and Thursday Race Team Sessions until further notice.
March 10 is the CFFT Competition. $32.00 will get you a spot along with a CFFT T-Shirt
As of Monday, March 5 we will offer a 6PM and 7PM class on Mondays, Tuesday and Thursday nights.
Ragnar So Cal April 20th-21st. (contact Eric Trinh for more info)
02-13-2012
wod
deadlift 5rm (+10)
bench 3 x 5 (+2-5)
Followed by:
every 30 sec.perform 1 deadlift
for 10 mins. 70-75% 1 rm
team c
squat 3 x 5 (+5)
bench 3 x 5 (+5)
power cleans 5 x 3 (+2-3)
team magnum
2 x 2 mile sprints
rest 1/2 time between sprint
new body fat loss challenge begins week of feb 20th.
We’re going to do something a bit different this time. We’re going to do all of the before and after body fat testing in-house. $50 will buy your “before” and “after” testing. $100 is the buy in for the contest–winner take all. If you already paid for Hydrostatic testing, your before and after caliper tests will be done at no charge.
sign up sheets will be posted this week with sign-up dates being monday, feb 20 and tuesday, feb. 21. Contest will run through the week of May 11. Winner will be announced, Monday, May 14. We will be pairing you up with a buddy, if desired, to help keep you on track.
February 11, 2012
wod
get it done:
25 box jumps
25 clapping PSU
25 ball V-ups
25 tuck jumps
25 double unders
5 wall climbs
5 rope pull w/ 180/140
wod
squat 3 x 5 (+5)
press 3 x 5 (+2-3)
deadlift 1 x 5 (+5)
pull ups 3 x max
5 mins rest between sets
Announcements:
Spread the word, we are having an Open House on March 3rd at 10:30 am
L.A. Chinatown Firecracker 5/10K Run on February 11th-12th
Ragnar So Cal April 20th-21st. (contact Eric Trinh for more info)