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  Welcome 
   What Is CrossFit? 

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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

Some "Murph" motivation for Memorial Day! https://m.youtube.com/watch?v=LeLwQNttPfA Reminder that Monday we will be holding one class at 9:00am! We will run heats as needed.

Strength
1-rep max Thruster (from floor)

Rest, then... Hero Workout

"Marco"
3 rounds for time of:
21 Pull-ups
15 Handstand Push-ups
9 Thrusters, 135lbs/95lbs

U.S. Marine Cpl. Marc T. Ryan, of Gloucester City, New Jersey, died Nov. 15, 2004, from a roadside bomb in Ramadi, Iraq. The 25-year-old was a weapons specialist assigned to the 2nd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force at the Marine Corps Base Camp in Pendleton, California. Ryan is survived by his parents, Thomas and Linda; brother, Chris; and sister, Lauren.

Beach Muscles
3 sets of:
10 Reverse Curls
12 Overhead DB extensions
20 Weighted Floor Wipers (hold a light DB between your feet)

Competitors

1. 1RM Thruster
2. WOD
You pick:
"Marco" or "Amanda"
3. Aerobic
8 sets of:
250m Row
Rest 30 sec
200m Run
Rest 30 sec
4. Mobilize: 10:00 minimum

Powerlifting (10:00am)
A. Floor Press: 1-rep max
B. Reverse Grip Pendlay Row: 3 sets x 12 reps
C. Weighted Floor Wipers: 3 sets x 20 reps
D. Straight Arm Sled Pulls: 4 x 50m
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CFLV Weightlifting

"Who has technique like me? Nobody"
Technique Block 2
1. Snatch (70%/1) x 10
2. Clean + Jerk (70%/1+1) x 8
3. Back Squat (80%3) x 3

 Hearts & Heartaches 2017

Hearts & Heartaches 2017 

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