• Pain Is Temporary, Pride Is Forever
  • The Secret Of Getting Ahead Is Getting Started - Mark Twain.
  • It Doesn't Get Easier, You Just Get Stronger.
  • To Give Any Less Than Your Best Is To Sacrifice A Gift - Steve Prefontaine.
  • The Harder The Conflict, The More Glorious The Triumph - Thomas Paine.
  • Obsessed Is A Word The Lazy Use To Describe Dedicated.
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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

4:00pm crew loving the burpee box jumps and double-unders! 


12:00 skill work on the Power Snatch. Build to something heavy if you're feeling it. 

Rest, then...

Complete as many rounds/reps as possible in 15 minutes of: 
1000m Row 
75 Wall Balls, 20lbs/14lbs 
50 Power Snatch, 75lbs/55lbs
25 Chest-to-Bar Pull-ups (scale up to Muscle-ups if possible) 


1. 1 Low Hang Snatch (2" above floor) + 1 Hang Snatch above knee + 1 Overhead Squat x 3 complexes: rest 20 sec between complexes; rest 2:00 between sets x 4 total sets; build 
2. WOD 
25 Muscle-ups in place of C2B 

3. Aerobic 
50-40-30-20-10 Airdyne for calories 
Rest 3:00 then...
10-20-30-40-50 Airdyne for calories 
*Rest 1:1 (If 50 cals takes 2:00, rest 2:00 before starting your 40 cals, etc all the way down to 10 cals. Rest 3:00 then go back up following the same work:rest format) 

4. "Burner"
AMRAP 7:00
30 Burpee to 6" buy-in, followed by max rounds of:
7 Hand Release Push-ups
7 KB Swings, 70lbs/53lbs





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