Support your CFLA Community!

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A big shoutout to the participants, and a huge thank you to all who donated and supported the Crush Cancer event this past Saturday!  Despite the heat, CFLA members crushed the WOD and put in a great effort.

The CFLA Tri-Team has been hard at work over the last few months preparing for the Playa Del Rey Triathlon which is this Sunday, October 18th!  Please come and support your fellow members as we tackle the waves, road, and heat!

The heats start at 7am.

See you there!

Wednesday’s Workout;
Recovery: Practice

A) FQ at  ≤ 7 RPE
2 Rounds
20 Single leg lunge jumps from box (10 ea.)
10 Strict dips

1250m Run

2 Rounds
20 Box jumps
10 Strict dips

–SOMSAVS Scoring–

Weighted chinups
Work up to heavy 3

And Coming Thursday:
Recovery: Practice

A) 2 RFQ w/ a partner at  ≤ 7 RPE
A: 500m Row
5 Inverted burpees
10 HR Pushup
Switch & Repeat

B) EMOM 10
3-position Power cleans
(Low to high)

Back squats
3-5 x 3 (~85-90%



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