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Posted by on in Workout Of The Day

We are teaming up with our friends at @zrlaverne they are offering all CFLV members a free week trial to check them out. We are also doing the same for all @zrlaverne members. Both sports are so amazing and truly go hand in hand. Jiu-Jitsu athletes turn to CF to get stronger and faster.... CF athletes turn to BJJ to become more flexible & faster. Give it a try & give them a follow and stop by!

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Posted by on in Workout Of The Day

Shout out to the man who made all the drinks, for his first major gig!!! Your fav drink and Teddy moment from Saturday night, go!

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Posted by on in Workout Of The Day

Apparently there was a party or a sh*t show last night.... either way it was a Blast!!! So From this motley crew.... Thank you! Excuse the end of the night picture with the extra glow messed up hair and glassy eyes and wardrobe not as neat as it was at 7pm, but this is us!

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Posted by on in Workout Of The Day

CF “Girl wods” week is coming to an end. Enjoy on this note.... 

➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖

WOD / FRIDAY, OCTOBER 12

Mobility 

2:00 Forward Fold

WOD

The finale of “Girl Week”... On a 36:00 Clock, perform one girl wod every 12:00.  Pick 3 girls from the following list: 

“Fran”

21-15-9 reps for time of: 

Thrusters, 95lbs/65lbs

Pull-ups

➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖

“Elizabeth”

21-15-9 reps for time of: 

Cleans, 135lbs/95lbs 

Ring Dips

➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖“Diane”

21-15-9 reps for time of: 

Deadlifts, 225lbs/155lbs 

Handstand Push-ups

➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖“Amanda”

9-7-5 reps for time of:

Ring Muscle-ups 

Squat Snatches, 135lbs/95lbs

➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖"Karen”

For time:

150 Wall Balls, 20lbs/14lbs 

Beach Muscles 

3 sets of: 

12 Good Mornings

12 Barbell Rollouts

12 DB Curl to Press

Competitors 

1. Snatch: build to a heavy single 

2. WOD

3. Aerobic 

8 x 500m Row @ 5k Pace 

Rest 1:00 

4. Gymnastics 

Every 2:00 x 6 sets: 

5 Burpee Bar Muscle-ups 

Powerlifting (10:00am) 

A. 1 and 1/4 Back Squats: 3 sets x 5 reps @ 70%

B1. 3 sets of: 8 KB Split Lunges/side 

B2. 3 sets of: 10 KB Cossack Squats 

C. Tabata Plate Ground to Overhead 

PC: @brendanjcl featuring @luvdjs4life

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Congrats to Gio on his first muscle up and Roxy on get her first pull up! 

➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖ 

WOD / THURSDAY, OCTOBER 11

Mobility 

2:00 Couch Stretch/side “Grannie”

For time: 

50-40-30-20-10 Double-unders 

50-40-30-20-10 AbMat Sit-ups 

10-8-6-4-2 Clean & Jerks, 135lbs/95lbs 

Competitors 

1. “Grannie”

2. Bench Press: 5 sets x max reps @ Bodyweight; Rest as needed between sets 

3. Accessories 

4 sets of: 

25 Ring Rows 

12 Incline DB Bench Press 

Rest 2:00 @luckysocal_fitness

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