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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

We are officially sold out for our 3rd annual Hearts & Heartaches competition this upcoming Saturday! If you are available, please sign-up as a volunteer at the gym. We have AM, PM, and all day shifts. We will assign judges as necessary. Lunch will be provided! If you just want to hangout and spectate, come by and check it out! It will be our biggest event by far, with over 60 teams, 120 athletes, 33 different gyms, four fun events and a lot of cool vendors onsite, including:

Bread & Barley
RoM Apparel
Kneadz Work Massage Therapy
Fran Denim
Forever Protected
PB & Jerks
B Nutritious
...and a taco truck!


Overhead Squat: 3-3-3; all heavy sets. Start @ 75% of your 1-rep max and build.

Rest, then...

AMRAP in 17 minutes of:
40 Overhead Squats, 75lbs/55lbs
30 Chest-to-Bar Pull-ups
30 Overhead Squats, 135lbs/85lbs
20 Chest-to-Bar Pull-ups
20 Overhead Squats, 165lbs/105lbs
10 Chest-to-Bar Pull-ups
Max rep Overhead Squats, 210lbs/125lbs


1. OHS: 3-3-3 starting @ 75%
Complete 3-6 Muscle-ups after each set
2. WOD
3. For time:
9 Deficit HSPU, 6"/4"
60 Double-unders
7 Deficit HSPU
400m Run
5 Deficit HSPU
20 Calorie Row
4. Airdyne Intervals
40 sets of:
30 sec hard
30 sec rest
Rest 3:00 after every 10 sets

 Hearts & Heartaches 2016

Hearts & Heartaches 2016 

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