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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

Build to a heavy 1-rep Overhead Squat

Rest, then...

For time:
400m Run
...
15-12-9-6-3 Toes-to-Bar
10-8-6-4-2 Ring Dips
5-4-3-2-1 Overhead Squats, 135lbs/85lbs
...
400m Run

Competitors

1. Overhead Squat
Build to a heavy 1-rep

2. WOD
5-4-3-2-1 Muscle-ups in place of ring dips
185/125 OHS

3. 4 sets of:
18 Calorie Row
15 Thrusters, 95lbs/65lbs
12 Pull-ups
9 S2OH, 155lbs/105lbs
Rest 2:00

4. 5 sets of:
300m Run
12 KB Front Rack Lunges, 53/35
400m Row
15 GHD Sit-ups
Rest 1:00

CFLV Weightlifting

1. Snatch
2 x 3 x 65%
2 x 2 x 70%
2 x 1 x 75%
1 x 1 x 80%
1 x 1 x 85%
2. Clean x Jerk
2 x 3+1 x 65%
2 x 2+1 x 70%
2 x 1+1 x 75%
1 x 1+1 x 80%
1 x 1+1 x 85%
3. Back Squat
2 x 7 x 70%
2 x 5 x 75%

 Hearts & Heartaches 2016

Hearts & Heartaches 2016 

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