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  Welcome 
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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

Mobility 

2:00 Squat Hold 

WOD

For time: 

200m Farmers Carry, 53lbs/35lbs

...

3 rounds of: 

6 Hang Power Cleans, 155lbs/105lbs

9 Ring Dips

...

200m Two-arm Waiters Walk, 53lbs/35lbs

...

3 rounds of: 

6 Front Squats, 155lbs/105lbs

9 Burpee Box Jump Overs, 24"/20"

...

200m Farmers Carry, 53lbs/35lbs 

Beach Muscles

3 sets of: 

15 Bent-over DB Rows 

12 Single-arm DB Turkish Sit-ups 

10 Single-arm DB Press/arm 

Competitors 

1. Build to a heavy 2-rep Hang Squat Clean

2. WOD @ 185/135

3. Aerobic 

AMRAP in 20:00 of:

400m Run 

1 round of "Cindy"

4. Gymnastics 

3 sets of: 

5 Pull-overs 

10 Triple-unders 

15m HS Walk 

Rest 2:00

Powerlifting (10:00am) 

A. Back Squat:  5 reps @ 75%, 3 reps @ 85%, 1+ reps @ 95%

B. Overhead Split Lunges:  3 sets x 12 reps/leg 

C. Single-leg T2B:  3 sets x 12 reps 

D. High Box Jumps:  3 sets x 10 reps @ hip height 

"Stronger Than Yesterday" 

1. Snatch 

(75%/2) x 4

2. Clean + Jerk 

(75%/1+1) x 4

3. Clean Pull 

(95%/3) x 3 

4. Belt Squats 

10 Reps x 3 Sets

 

 Hearts & Heartaches 2017

Hearts & Heartaches 2017 

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