Caroline – because we’ve seen you continually make it to the gym when others would have quit long before, because you always have a kick-butt attitude, because you inspire us to do better in our own lives. Caroline you are… Read more »
Congrats to Adebisi and Jan for graduating Core. On to bigger and better gains!
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 »
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 »
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 »
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 »
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 »
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!
Congrats to Nicole for graduating Core. Welcome to the CFCOA family!
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!
Bootcamp
#33
Warm-up
Jump Rope
Fire hydrant
WOD
1 Jump Rope (L1), Double Unders (L2)
Breakdancer kicks
2 Burpees
PVC Good mornings
3 Mountain climber
PVC Overhead Squats
4 Lateral Hops
L-sit bar or rings
5 Jump Rope (L1), Double Unders (L2)
Push-ups (L1), Bar dips, (L2), Ring Dips (L3)
6 Box Jumps (L2), Box step ups (L1)
Inchworm
Recovery
Spiderman
Foam roll quads
