• 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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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

Post 15.5 celebrations...

WOD 

Split Jerk: 3 reps every 90 seconds for 8 sets. Start at 60% and increase weight every set.  

Rest, then...

Every minute on the minute x 20 minutes: 
Odd: 12 Shoulder to Overhead, 95lbs/65lbs
Even: 12 KB Swings, 53lbs/35lbs 

Scale weights/reps accordingly to stay close to 30 sec of work/30 sec of rest for each minute. 

Competitors 

1. Split Jerk E90s x 8 sets. Start at 165/115 and build 
2. EMOM 
Odd: 15 STOH 135lbs/95lbs
Even: 15 KBS 70lbs/53lbs
Scale reps as needed (12/12, 10/10, etc) to stay around 30s work/30s rest. Scale STOH first if you can stick with the KBS
3. AMRAP in 12:00
7 Wall Balls, 30lbs/20lbs
15 Cal Airdyne 
30 Double-unders

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