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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

Back Squat: 2-2-2-2-2-2 @ 85% 1RM

Rest, then...

3 rounds for time of:
400m Run
21 KB Swings, 53lbs/35lbs
14 Handstand Push-ups
7 Back Squats, 205lbs/135lbs

Competitors

1. Back Squat
Build to a tough double
2. WOD
255/175
3. 4 sets of:
20 Calorie Row
12 Ring Dips
10m HS Walk
8 DB Burpee Step-overs, 35lbs/20lbs each hand at 20"
6 Wall Climbs
Rest 2:00
4. Aerobic
3k Row
1.5 mile Run

CFLV Weightlifting

1. Slow Pull Snatch (:03 Concentric)
3 x 2 x 70% of your 1RM from Day 1/Wk1
3 x 1 x 75%
2. Slow Pull Clean x Jerk (:03 Concentric)
3 x 2+1 x 70% of your 1RM from Day 1/Wk1
3 x 1+1 x 75%
3. Strict Press
3 x 5 x 70%
2 x 3 x 75%
1 x 1+ x 80%
4. Front Squat
3 x 3 x 80%
3 x 2 x 85%

 Hearts & Heartaches 2016

Hearts & Heartaches 2016 

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