Oly Comp coming back to Nela!

Sign up here for the Oly Competition on June 4th, 2017.  Space is limited to 40 athletes and priority list will be compiled from this form.

It's time to start working toward your goals!

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Competition Blog

The spirit of the Open is second to none, it is memorable and it is unforgettable.
— Coach Krista Kelly

Coach Krista Kelly

There are two types of athletes, those who ENDURE the workouts and those who ENJOY the workout.


1. WHY?

Once a year we have the opportunity to do WODs that expand beyond the walls of our gym. All across the world, Crossfitters will be doing the same five workouts. The Open presents a way for you to challenge yourself and have some fun. Stop considering the Open and just make it happen.


FIVE WORKOUTS over  FIVE WEEKS – If you are already training on Fridays then you will already have the Open WODs programmed into your workout. Why not join your friends and comrades, after all, it is just five workouts.

The entire gym meets at one location to cheer each other on and lift each other up. We all workout hard, we sweat, bleed, heave, we push through the pain, we holler, shout and sometimes, we collapse. The spirit of the Open is second to none, it is memorable and it is unforgettable.



Don’t make excuses! No you are not too old (there is a Masters division) and if you are looking to scale the workouts, there is a scaled division too. The Open is truly a unique experience. It is worth your time and the $20 for the enrollment.

We have a wonderful five weeks ahead of us and we hope you will join us.  

Sign up below!


Nutrition Blog

Diets are something you do for a period of time, but eating healthy is a way of life.
— Coach Krista Kelly

By Krista Kelly




Take a list of foods that you can eat with you to the store and do not deviate from it. If you only purchase items that are on the list, you are creating a healthy habit and you will encourage yourself to stick to it. If you deviate from the list, you are giving yourself the option to not stick with the plan.



Venture out and try something new on the list each week. You don’t know if you like something until you try it. If you see a recipe that you would like to try, but it doesn’t fit your “plan,” then modify your recipe, don’t modify the plan.



Don’t think of this plan as a diet, because its not. Diets are something you do for a period of time, but eating healthy is a way of life. That does not mean you need to restrict yourself. Find healthy options or alternatives. Instead of picking up a doughnut, go for a sweet apple, something that is satiating to your body and to your sweet tooth. (Plan this ahead of time, so when the time comes, you have a healthy option waiting for you)

October Athlete of the Month

October Athlete of the Month

Meet Jessica (Luna) Torres, and join us in congratulating her on being the Nela Athletics Athlete of the Month. We are thrilled to recognize Jessica during the month of October. She has been working incredibly hard and has been consistent with her workouts and improve her diet - so much so that she lost 20 pounds in the last few months. We are very proud of her efforts and dedication, so take some time to congratulate Jessica the next time you see her at the box! Keep up the hard work, Jess! 

Tell us about yourself.

First of all, I am honored and humbled that I was chosen to be the AOTM. I am happy that my hard work and consistency is being acknowledged. Thank You! 

My name is Jessica Luna, soon to be Mrs. Torres. I am 33-years-old and was born and raised in Blythe, California. I attended Palo Verde College and obtained my Associates Degree in Liberal Arts. Soon after, I began working for a Men’s State Prison for a year and a half in the records department. In the Summer of 2006, I had to make a choice between pursuing my career as a Correctional Officer or moving to The Valley to attend California State University Northridge, to pursue my Bachelor’s Degree. I decided to leave my small town, where the population is approximately 20,000 people. 

Although leaving my family behind was not an easy decision, I found courage, because I wanted to challenge myself. I remember the drive to campus being eternal. I had to move into my dorm by myself on my 23rd birthday. The first couple of months were rough. Adjusting to the “city lifestyle” was not easy. I would constantly get lost trying to find my way around, I did not have any family nearby, and people were different from what I was used to. After a year, I finally adjusted and was trying to juggle between being a full-time student and full-time employee. Balancing both was tough, so I decided to put school on hold. 

Moving away from my family and friends was really challenging, but I don’t regret my decision because many great things have happened to me. I’ve grown so much and I also met the love of my life, Bryan.

What do you do for work?

I have my Emergency Medical Technician license. I work part-time at Playboy Enterprises as a floor manager. I am a full-time student at The Los Angeles Film School, where I am pursuing my Bachelor’s Degree in Entertainment Business. I will be graduating January 2017.

What are your favorite hobbies?

I like to go camping. I like to Karaoke. I also enjoy ATV riding, swimming, and taking long naps.  

I love to binge watch my favorite shows while having my favorite drink - a cold Michelada! But, what I enjoy the most is spending quality time with my family and friends.

What is your favorite food? What is your favorite junk food?

My favorite foods include: Thai food, Sushi and Mexican food. 

I am also open to trying anything new. I am a foodie! 

My favorite junk foods are popcorn, flaming hot cheetos, munchies and all of the above. Although, I do not have much of a sweet tooth.  

Which movement is your favorite/least favorite?

My favorite movements are hang power cleans, deadlifts and double unders. 

My least favorite movements include, burpees, HSPU, and I HATE those dirty snatches.   

How long have you been doing CrossFit? What got you started?

Bryan introduced and encouraged me to start doing CrossFit in 2012. We became members at CrossFit Chatsworth that year, and we did a couple competitions together. My favorite one was Battle of the Boxes at the LA Fit Expo. In 2014, we moved to Pasadena. We tried a couple of gyms, but they just didn’t satisfy our needs. We then came across CFER and fell in love with the environment, the coaches, and how welcoming everyone was. 

Do you have a favorite CFER memory?

What comes to mind is the first time I climbed the rope and I had the best cheerleaders cheering me on: Vanessa and Noreida. 

There was another time when I was chatting and laughing away and I was not paying attention to Coach MJ while he was explaining the WOD. During the WOD I asked Vanessa if we were supposed to rest and she told me, “Just to keep running.” Well… I did! I was the only one running while everyone was resting. I was so excited because I thought I was moving faster than the guys and that is unusual. When I returned everyone was laughing and MJ asked if I was doing my own WOD. I learned my lesson and now I make sure I pay extra attention.   

What motivates you?

My health is my primary motivation, and I have a group of motivators. Bryan always encourages me to push harder. Noreida always makes me add weight to my bar when I can barely lift it. 

Nicole loves to remind me that my wedding is around the corner.

Vanessa bullies me when there is running in our WOD. Thank you ladies. 

Do you have a favorite quote?

“If you can’t fly then run, If you can’t run then walk, If you can’t walk then crawl, but whatever you do you have to keep moving forward” -MLK


SKILL: Back Squat


5 RFT:

12 Plated Push-ups

12 Alternating Pistols


SKILL: Rowing Intervals

WOD: AMRAP in 8 minutes

2 Rope Climbs

8 Deadlifts (225/153)

12 V-ups


SKILL: Muscle-up Practice Session

WOD: "Nasty Girls"

3 RFT:

50 Air Squats

7 Muscle-ups

10 Hang Power Cleans (135/93)


SKILL: 25 minutes to find a 1-RM Snatch

WOD: 2 RFT: 

15 Toes-to-Bar

30 KB Swings (53/35)

45 Double Unders

Endurance WOD 9/19/16

Skill: Tabata Partner Work


WOD: Partner WOD


2 Leg Cranks




2 Leg Cranks


*1 Leg Crank = 25 Squats, 25 Lunges, 25 Jumping Squats, 25 Jumping Lunges.

*Each Partner Runs Each Distance. 


SKILL: 200m Run x3  - Rest 1 minute between attempts.

WOD: Against an 18 minute clock, ascend the ladder:

1 Bear Complex

6 Lateral Burpee OT Bar

2 Bear Complex

6 Lateral Burpee OT Bar

3 Bear Complex

6 Lateral Burpee OT Bar

4 Bear Complex

6 Burpee OT Bar



SKILL: Ring Rows


10 MB Cleans (20/14)

10 Sit-ups

10 Wall Balls

10 Push-ups


SKILL: Press Ladder

WOD: Three Rounds for Max Reps

2 minutes of:

250m Row

Max Power Cleans (155/103)

Rest 2 minutes


SKILL: Mini Flight Simulator

WOD: 4 Rounds FT: 

600m Run

10 Ring Dips

10 Thrusters




Odd: 3 reps- Parrallete Shoot Complex
-Push Up
-Shoot Through
L1: Feet Flat/Knees Bent
-Shoot Back
Even: 10 alternating Pistols (5/side)
L3: 12’ box
L2: 18’ box
L1: 20’< box


Team Series Event 1

For time:
With one partner complete:

21-15-9 reps of:
Synchronized burpees
Synchronized overhead squats
RX: 95/63
L3: 63/45
L2: 45/ 33
L1: 35/15
Synchronized chest-to-bar pull-ups
L3: Pull-up
L2 Banded PU L1: Jumping PU

Optional Rep Scheme: L1: 12-9-6



Find 3 rep max front squat


Atlas Chipper

60 MB Russian Twist
50 Wallballs
40 MB Sit-Ups
L1: Non-weighted
30 MB Step-ups
Rx: 24/20
L3: 20/16
L2: 16/12
L1: 12/6
200m MB Run
L1: 100m

MB #
Rx: 20/14
L3: 16/10
L2: 12/6
L1: 6/2



Partner Strength Endurance

800m Double KB Farmer Carry
L2:600m L1:400m

Rx: 53/35 L3: 44/26
L2: 26/18 L1: 18/9

*Switch as needed*


"Ron Burgundy "
Ascending Ladder for 15 Minutes:

10 Box Jumps, 15 KB Swings 20 Double-Unders, 1 Power Snatch

10 Box Jumps, 15 KB Swings 20 Double-Unders, 2 Power Snatch


Continue to add (1) Power Snatch per round for 15 Minutes

L2:10 L1: 5 or 20 singles

Rx: 135/93
L3: 115/78
L2: 75/53
L1: 35/15

Rx: 53/35 L3: 44/26
L2: 26/18 L1: 18/9

Box Jump
Rx: 24/20
L3: 20/16
L2: 16/12
L1: 12/6

Empowered Athlete Endurance Team Meetup


This week we are back on the track! Meet time is 6:30pm. See you there!  

Where: South Pasadena High School (park on Diamond st)

Free and open to anyone in the community! 


Handstand Hold/Walking Tournament (10 min)
Allow athletes to warm-up, then...
Whole Class kicks onto a Handstand Hold or Walk,
first person to fall is out, repeat till last person standing.

L1: Option for 1 attempt of max handstand hold (wall)

*Once athlete is out complete
4 Rounds
3 Kick-ups
5 Supermans
10 V-ups
L2:Easy Riders L1: Russian Twist

"Stranger Things"

13 min for reps:

200m run
6 FR Lunges
Rx: 145/113
L3: 95/65
L2: 63/45
L1: 35/15

As many unbroken HSPU's as possible
RX: Strict & Even
L3: abmat
L2: >1 abmat or pike
L1: knees on box

- score is CUMULATIVE HSPU's
- broken= Coming off wall or resting on head (rx only)
- complete the buy-in to get another shot at HSPU. complete as many buy-ins as you want

WOD 9/11/16

Skill: 4×10 1-arm Bench Supported Dumbbell/KB Bent Over Row (4 sets each side)
*same weight*


"They don't want you to WOD"


Cal Row

225/155 L3: 185/135 L2: 115/75 L1: 55/33

L3: knees to armpits
L2: Knees to Chest
L1: Knees above Parallel