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CrossFit LA Workouts CrossFit LA Kids BLOG

Lists, Forms, Journals, etc (for download)

CrossFit Workouts for Traveling
Got limited equipment? Stuck in a hotel room? Need ideas for workouts? This is your 25-page resource... check it out.

Enrolling your Friends and Family in the Whole Life Challenge
Know what they need to know and how to create the game that works for them.

So they want you to do the Whole Life Challenge
A simple one sheet to share with your friends and family explaining the game.

Wendler 5/3/1 Strict Press Progression Spreadsheet
Excel spreadsheet for Wendler 5/3/1 Strict Press. Use this to calculate your specific weights for each workout.

Holiday Resource Guide
Check out our Holiday Resource Guide for assistance through the holidays!

Wendler 5/3/1 Deadlift Progression Spreadsheet The spreadsheet to use to calculate your specific weights to use in each cycle, week and set for the Wendler 5/3/1 Deadlift progression.

Wendler 5/3/1 Back Squat Progression Spreadsheet - The spreadsheet to use to calculate your specific weights to use in each cycle, week, and set for the Wendler 5/3/1 Back Squat progression.

Athletic Levels & Milestones - Everyone always wants to be able to answer the question, "How fit am I?" We have created this list to help you answer this question. It is divided into different categories and levels that we call "apprentice," "craftsman," "expert," and "elite." Our goal as CrossFitters is to eliminate or reduce the size of the "chinks" in our armor - so many of our students will use this list to identify theirs and establish goals and milestones for their progress.


Comprehensive Bodyweight Workout List v 1.5 - A 22 page list of bodyweight CrossFit workouts compiled by Shane Skowron (Thanks, Shane!)

Benchmark Tracking Workout Log - This is a form for keeping track of your best times / loads for each of the many CrossFit workouts. Customize and add to it however you'd like to make it your own.

Workout Journal - Need more pages in your Success Journal? Here's the Workout Journal.

Daily Food Journal - New! - The best way to keep yourself accountable to your diet is to write everything down. Here's a simple format for doing this. Include as many details about your meals as you'd like.

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CrossFitLA. Try us!
Est. 2004. Santa Monica, CA

CFLA makes’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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CFLA Upcoming Events
Mon, Apr 21 - Fri, Apr 25, 2014
Fun Week!
We've worked hard during Cycle 4 - Time for Fun Week!

Fri, Apr 25, 2014
Body Spec Truck Onsite at CFLA
Body Spec is a very comprehensive body-comp analysis - and it's coming to CFLA!

Mon, Apr 28, 2014
Throwback Week!
Before we get rolling on Cycle 5, let's do some old school CrossFit workouts

Thu, May 01 - Sun, May 04, 2014
Bring A Friend Days!
Bring your friends and family in to see what it is you talk about so much

Sat, May 03, 2014
Summer Whole Life Challenge Begins!
Let's get back to it for 8 Weeks ... right before summer.

Mon, May 05 - Fri, May 09, 2014
Cycle 5 Testing Week!
Oh snap - our next 14-week cycle is beginning, and it's going to be great.

Training_Resources Categories
In Their Own Words...
Our kids, eight and ten, have been going for six months now and they LOVE it. This is a real workout/conditioning class and they are super proud of their accomplishments. This is a great addition to any sport that your kids may already be doing. They are the strongest they have ever been and they look forward to going....In addition they learn about healthy eating. - Jackie T.
Friends of CFLA
CrossFitLA and kitchenkarate

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CrossFitLA Image - Trigger Point Performance

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Mobility WOD

CrossFit Kids

CrossFit Journal: The Performance-Based Lifestyle Resource