Everyones on this #10yearchallenege, here is like an 8(ish) year ago of CFLV... We’ve come a long way, all thanks to our loyal members for making it possible. 🙌🏻


Squat Therapy 

Every 2:00 x 5 sets:

30 sec Hold facing a wall or post in the bottom of your squat. This may be performed with A) no weight, B) one KB in the front rack, C) two light KBs/DBs Overhead.  Choose based on the maturity of your squat. 


3 rounds for time of: 

15 Right-arm KB Front Rack Lunges, 53lbs/35lbs

30 AbMat Sit-ups

15 Left-arm KB Front Rack Lunges, 53lbs/35lbs 

60 Double-unders 


1. Squat Therapy

2. WOD 

3. Aerobic 

27-21-15-9 reps of: 

Calorie Ski 

Ball Slams 

4. Core EMOM x 10:00 of: 

Odd - 9 Strict T2B 

Even - 20 sec L-Sit on parallettes

Endurance (10:00am)

Prowler Push Relays! 

10 sets each of: 

30m Alternating Prowler Push Sprints

Rocco Di Jerlando