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Monday, January 30th

Posted by Shirley Brown : Monday, Jan 30, 2012

P1680653
Fly superman!

Today's Skill
Knee ups

Today's Little Champs and Champs Workout
AMRAP 10
6 knee ups
12 Superman’s
6 sit ups
12 jumping squats

Today's Game
CrossFit Concentration


Thursday, January 26th

Posted by Shirley Brown : Thursday, Jan 26, 2012

P1410423
2010: Coach Andy with Odie and student

Today's Prodigy Workout
21-15-9-3
Burpees
Kettlebell Sumo Deadlift High Pull

Today's Game
Simon Says


Monday, January 23rd

Posted by Shirley Brown : Tuesday, Jan 24, 2012

P1680403
Blindfolded burpess??

Today's Skill
Thrusters

Today's Little Champs and Champs Workout
Stations:
spend 30 seconds at each station
-Thrusters
-Up downs
-Tire flip and hop
-Plank Hold

Today's Game
Rope swing obstacle course


Thursday, January 19th

Posted by Shirley Brown : Thursday, Jan 19, 2012

IMG_0149
Sometimes its a long road!

Today's Workout
AMRAP 12min
10 jumping pull ups
10 box jumps
10 push ups

Today's Weightlifting
Push Press 3-3-3-3-3


Monday, January 16th

Posted by Shirley Brown : Monday, Jan 16, 2012

IMG_0153
The view from our Hike!

Today's Skill
Monkey bar crawls

Today's Little Champs and Champs Workout
Deck of cards
Hearts=Squats
Diamonds=Mountain climbers (2 count)
Clubs=Sit ups
Spades=Burpees
The value of the card represents how may reps you complete!

Today's Game
Obstacle course


Thursday, January 12th

Posted by Shirley Brown : Thursday, Jan 12, 2012

P1600627
Isabella has come a long way over the last year!

Today's Workout
AMRAP 15:
5 bench dips
10 Wall balls
20 jump rope skips
30 sit ups

Today's Weightlifting
Shoulder Press 3-3-3-3-3


Monday, January 9th

Posted by Shirley Brown : Monday, Jan 09, 2012

P1680661
One Leg hops!

Today's Skill
Lateral bridges

Today's Little Champs and Champs Workout
AMRAP 10
150m Row
10 box jumps
5 bench dips

Today's Game
Simon says!


Thursday, January 5th

Posted by Shirley Brown : Friday, Jan 06, 2012

IMG_0159
Post hike happiness

Today's Prodigy (Teens) Workout
21-15-9-3
Burpees
Kettlebell Sumo Deadlift High Pull

Today's Weightlifting
Deadlift 3-3-3-3-3


Monday, January 2nd

Posted by Shirley Brown : Monday, Jan 02, 2012

IMG_0144
CFLA kids out for a hike during the break




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CFLA makes Greatist.com’s 27 Most Innovated Gyms in America at #19. “...what makes CrossFit LA stand out from most gyms (CrossFit or not) is its programming. Developed by head coach Kenny Kane, the Mastery Training Template doesn’t just make you stronger and faster.  It goes one step further by emphasizing mental toughness, mindfulness and intention, skill mastery, CrossFitLA Imageconsistent growth, playfulness, and having fun along the way.”

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