WOD / Wednesday, October 17

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!


2:00 Pigeon Pose/side ➖➖➖➖➖➖➖➖➖➖➖➖➖➖
“Kyle’s Nightmare”

Bring your mental game... For time: 😳😳😳😳😳 ➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖
Beach Muscles 
3 sets of: 
20 Banded Tricep Pressdowns 
20 Banded Curls 
20 Banded Pull-aparts 
1. WOD 
2. Gymnastics 100ft-75ft-50ft-25ft HS Walks 15 Medball GHD Sit-ups after each round @ 20lbs/14lbs 
3. Core 
2:00 L-sit on Rings 
2:00 Sorenson Hold 
Endurance (10:00am) 
50m Yoke Carry (weighted) 
400m Run
50m Yoke Carry
400m Ski
50m Yoke Carry 
400m Run
50m Yoke Carry 
400m Ski
50m Yoke Carry ➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖ CFLV Weightlifting
1. No hook, no feet Clean + Power Jerk (70%-75%/1+1) x 5
2. Behind the Neck Jerk
Work up to a 5RM (RPE 8) then do 90% of that 5RM for 5 Reps x 2 Sets
3. Snatch Pull with Pause at Knee (90%/3) x 5
4A. Banded Tricep Pull Downs
12-15 Reps x 3 Sets
4B. Hanging Knee Raises
10 Reps x 3 Sets

Rocco Di Jerlando