Join us Saturday, April 11th from 10am til noon for an informational kettlebell seminar with Anton Summers. The cost is $35 for CFCOA members and $40 for non-members. See the attached flyer for details or email Jino at: jino@cfcoa.com to sign… Read more »
Peak 5 Fitness Blog
EFL! Finale Bowling Party and Awards Ceremony!
Open to all EFLers: we are celebrating the end of the Challenge by having a bowling party at X Lanes in Little Tokyo at 7pm next Saturday, March 7th. The cost is $8, and you can pay by paying cash… Read more »
We Now Offer Protein Powder and Fish Oil Subscriptions!
Get quality products at an even better price when you sign up for a subscription at CFCOA. When you get a monthly subscription of protein powder, it’s only $38.99 per month (a savings of $6 per bag!), and a monthly… Read more »
Halfway EFL! Potluck and Keeping Motivated Presentation!
Open to all EFLers: bring your favorite healthy dish to share and then stick around for a presentation at 1pm on how to keep motivated in the middle of a diet challenge. Are you falling off the wagon? Do you… Read more »
FREE Seminar Saturday, February 7th 1-3pm
MY LUNGS ARE GOING TO EXPLODE – The Importance of the Breath in CrossFit & Life In this workshop, we will learn about the cardiovascular system and put these concepts to the test through some simple workouts. Understand the breathing mechanics… Read more »
EFL! Challenge 4.1 – Starts Jan. 24th!
It’s almost time to kick off the latest EFL! Challenge. This time, the challenge will last 6 weeks, starting on Saturday, January 24th. Other details to follow but mark your calendars!
December Core Graduate!
Congrats to Nicole for graduating Core. Welcome to the CFCOA family!
Frank Celebrates 3 Years with CFCOA!
Can you believe it? We’ve had to put up with Frank Figueroa for 3 years. Frank, we just want to say F*** you for choosing to stick with CFCOA!
ATOMIC Athlete of the Month: Patrick Mitchell
You may see him quietly kicking ass during the 4:30 classes. Or you may have seen him walking his ridiculously cute terrier to the Helio Cafe. Either way, Patrick is a familiar face in these parts and a dedicated member… Read more »
Yes Whey!
Sure, you probably kill it while you’re at the gym, but are you repairing your body afterward? After a rigorous workout, especially one involving strength training, your body is in serious need of some nutrients to help it recover and grow. That’s where… Read more »
Today's WOD
Tuesday October 15, 2019
CrossFit
For time:
Run, 1600 m
9 Thrusters, 115/75 lbs
Run, 800 m
15 Thrusters, 115/75 lbs
Run, 400 m
21 Thrusters, 115/75 lbs
Bootcamp
#18
Warm-up
Jump Rope (L1), Double Unders (L2)
Down dog into up dog
WOD
1 Row
Push-ups (L1), Bar dips, (L2), Ring Dips (L3)
2 Seal Jacks
Burpees
3 Row
Dip bar hold (L1), Ring hold (L2)
4 Tuck Jumps
L-sit bar or rings
5 Row
Push-ups (L1), Bar dips, (L2), Ring Dips (L3)
6 Jump Rope (L1), Double Unders (L2)
Dip bar hold (L1), Ring hold (L2)
Recovery
Foam roll calves
Couch stretch
Posted in Daily WOD Comments Off on Tuesday October 15, 2019
