Andy Petranek’s CFLA is 10 Years old!!!

Andy Petranek’s CFLA is 10 Years old!!!

Kiss, hug, or tackle AP when you see him. This fireball of spastic laughter brought Crossfit to Los Angeles a DECADE ago.  For 10 years he has innovated, contributed and literally changed the game for hundreds of Crossfit gyms globally. He may never know where his shirt is but this electric bike riding, whole life challenge leading, ripped, jacked, cock-diesel, stiff hip dancing 47 year-old has made a profound contribution to fitness. As a friend and colleague I deeply respect him. I also promise to continue beating him in workouts.  

 


 

 

Monday’s Workout
Competition

3 RFT:
10 Deadlits (275/185)
15 CTB Pull-ups
20 Box jumps (24/20)
25 Hand-release Push-ups

 

And Coming Tuesday
Practice

A) 20 Front squats (+2%)

B) 4 Rounds for quality
     50 DU
      10 Kipping pull-ups

   Then, 200m Sandbag front carry

**10 min cap**

C) Variation on “Cosgrove’s Evil 8”
3 Rounds for quality and speed:
5 Deadlifts
5 Romanian deadlifts
5 Bentover rows
5 Power cleans
5 Front squats
5 Push presses
5 Back squats
5 Good mornings
**Hold onto bar during each round**
**Rest 90sec between each round**

 

 

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