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  Welcome 
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   About CFLV

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The Original CrossFit Affiliate In La Verne, California
We exist for the purpose of delivering world class training to those committed to becoming fit. We have a phenomenal group of trainers with a strong passion for helping others achieve the 'impossible' and a family-based community in which we take a lot of pride in.
Don't Let What You Can't Do Interfere With What You Can Do.

- John Wooden

The Workout Of The Day

Jessica getting her first Pull-up! 

At 0:00, complete:

3 rounds of:

6 Back Squats, 205lbs/135lbs

12 Burpees 

24 Double-unders 

At 10:00, complete: 

3 rounds of: 

6 Front Squats, 155lbs/105lbs

12 Handstand Push-ups 

24 Double-unders 

At 20:00, complete: 

3 rounds of: 

6 Overhead Squats, 115lbs/75lbs

12 Pull-ups 

24 Double-unders 

Beach Muscles

3 rounds of: 

15 Good Mornings 

10 Barbell Ab Roll-outs

12 DB Curl to Press

Competitors 

1. Back Squat: Build to 85% for a double 

2. WOD 

245/165, 185/135, 135/95

3. Aerobic 

7k Row every 1k 

Hop off and perform a 100m KB (53/35 each hand) 

Waiters Walk 

4. 3 sets of: 

5 Wall Climbs

10m HS Walk 

10 Pistols R 

10 Pistols L 

Powerlifting (10:00am)

A. 3RM Sumo Deadlift 

B. Cross Body Single-leg DB RDL's:  3 sets x 8-10 reps/leg

C. Tabata Hollow Rocks 

D. Tabata Russian KB Swings heavy

CFLV Weightlifting 

"Strengthen Your Enthusiasm" 

1. Snatch 

Start x 75% and build to a heavy single for the day 

2. Clean + Jerk 

Start x 75% and build to a heavy single for the day 

3. Clean Pull 

(105%/3) x 5 

4. GHD Sit Ups 

10 Reps x 5 Sets

 Hearts & Heartaches 2017

Hearts & Heartaches 2017 

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