Announcing our next Baseline Check-Up Dates! On Thursday Jan 22nd and Friday Jan 23rd, you will all have the opportunity to redo your Baseline workout. This is the workout you did at your intro session. Now you'll be able to see how much faster you are, what better form you have, or maybe you're going to do a more difficult version (toe push ups instead of knee push ups). This is a great way to see what you have accomplished and cheer your classmates, too!


Jennifer cranks out the double unders.

Today's Workout:
10 rounds:
10 push ups
10 dips
20 lateral bridges
20 windmills
30 jumping jacks

Welcome back everyone - this is our first full week back since the holiday break! I hope you all had time to unwind, relax, and enjoy the break. Now it's time to get back to work! Remember the first couple days back after a break can feel a little rough. Be kind to yourself and ramp back up into the routine!


Andrew works on his front squat with the PVC pipe.

Today's Workout:
800m run
50 jumping slam ball
400m run
50 push ups
200m run
50 jumping slam ball

Sometimes people think that they need to use weight in order to do a movement right. Truth is, if you can't do a movement correctly with PVC or a broomstick, your errors in movement will only get bigger and have bigger consequences, as well, when you start adding weight. If you're not sure PVC can really give you a workout, try today's Triple Virtual Fran and let us know how you felt afterwards!


Alia's jumping pull ups.

Today's Workout:
"Virtual" Fran - Sprints - do 3 times, with 3 minutes rest between each attempt
21 Thrusters (with PVC)
21 Pull Ups
15 Thrusters
15 Pull Ups
9 Thrustesr
9 Pull Ups

Z pauses at the top of his push up.

Today's Workout:

"Angie"

For time:
100 pull-ups
100 push-ups
100 sit-ups
100 squats

**Note: If you don't have a pull up bar: 125 push ups, 125 sit ups, 125 squats

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100 DAY BURPEE CHALLENGE
Day 84
Burpees done to date: 3,570
Burpees remaining: 1,480

Alia and Devin demonstrate the down and up of the burpee.

Today's Workout:

5 rounds for time of:
40 walking lunges
20 burpees

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100 DAY BURPEE CHALLENGE
Day 83
Burpees done to date: 3,486
Burpees remaining: 1,564

Mike at the bottom of his squat.

Today's Workout:

For time:
400m run
100 bird pickers
400m run
80 plank ups
400m run
60 burpees
400m run
40 squats

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100 DAY BURPEE CHALLENGE
Day 82
Burpees done to date: 3,403
Burpees remaining: 1,647

Matthew climbs mountains....one step at a time!

Today's Workout:

50-40-30-20-10 rep rounds for time of:
Mountain climbers (2 count)
Sit ups
Good mornings

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100 DAY BURPEE CHALLENGE
Day 81
Burpees done to date: 3,321
Burpees remaining: 1,729

The real Nicole.

Today's Workout:

"Nicole"

Complete as many rounds in 20 minutes of:
400m Run
Max set up pull-ups
- keep track of your total number of pull ups

**Note: if you don't have a pull-up bar, substitute push-ups for pull-ups

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100 DAY BURPEE CHALLENGE
Day 80
Burpees done to date: 3,240
Burpees remaining: 1,810

The boys work on their lateral bridges.

Today's Workout:

20-18-16-14-12-10-8-6-4-2 rep rounds for time of:
Bicycles (4 count)
Lateral bridges (left side)
Arch rocks
Lateral bridges (right side)

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100 DAY BURPEE CHALLENGE
Day 79
Burpees done to date: 3,160
Burpees remaining: 1,890

The morning crew speeds through their sit ups.

Today's Workout

"Michael" (mod: no ghd)

3 rounds for time of:
800m run
50 arch rocks
50 sit-ups

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100 DAY BURPEE CHALLENGE
Day 78
Burpees done to date: 3,081
Burpees remaining: 1,969

The group works on plank-ups.

Today's Workout:

"12 days of Christmas"

Complete the movements below in the following sequence:
Round 1: 1 push-up
Round 2: 1 push-up, 2 plank-ups
Round 3: 1 push-up, 2 plank-ups, 3 mountain climbers
Continue in this manner through round 12.

1 push-up
2 plank-ups
3 mountain climbers (4 count)
4 arch rocks
5 bicycles
6 BURPEES
7 jumping lunges (2 count)
8 squat jumps
9 flutter kicks (4 count)
10 good mornings
11 pull ups
1200m run

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100 DAY BURPEE CHALLENGE
Day 77
Burpees done to date: 3,003
Burpees remaining: 2,047

Mike and Matthew do pull ups.

Today's Workout

"Cindy"

Complete as many rounds as possible in 20 minutes of
5 pull-ups
10 push-ups
15 squats

**note - if you don't have a pull up bar: 10 push-ups, 10 sit-ups, 15 squats

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100 DAY BURPEE CHALLENGE
Day 76
Burpees done to date: 2,926
Burpees remaining: 2,124

Are you still in on the 100 days of burpees? Are you going anywhere interesting, exotic or cool looking for the holidays? Get a photo of yourself doing burpees somewhere cool (maybe it's just even in a Ralph's store!) and we'll post up the best ones!


Alia and Mike burpee on the sidewalk.

Today's Workout:
"Broomstick Mile"
25 Back Squats
25 Front Squats
25 Overhead Squats
Run 400 meters
25 Shoulder Press
25 Push Press
25 Push Jerk
Run 400 meters
50 Squat Cleans
Run 400 meters
50 Snatches
Run 400 meters

Did you know that there is a real Annie? While most of the female named workouts are just named in alphabetical order like hurricanes, a few are named after real women. Annie Sakamoto, of Santa Cruz fame, is an amazing coach and athlete. Check around the web and you'll see lots of videos of her incredible athletic accomplishments.


Annie S. tossing her weight around.

Today's Workout:
"Annie"
50-40-30-20-10
Double Unders
Sit Ups

One of the things we discuss in the intro sessions to our programs is the idea of homework and skill work. If I see someone struggling with jumping rope or doing pull ups, I will suggest they get the appropriate equipment and start putting in some work at home. This can be done with any exercise. It's like practicing the piano - you have your lesson with the instructor, but you need to practice certain skills outside of class time. What is an exercise that you practice (or could be practicing) outside class that would improve your performance?


Andrew, at the top of his squat.

Today's Workout:
4 rounds
250m run
16 pull ups
250m run
16 wall ball
16 push ups

Doing some last minute shopping? Be sure to check out our online store - we carry everything from jump ropes, timers, towels, and bags, to our brand new line of CFLA clothing! It's a quick and easy way to get some great gifts for the CrossFitter in your life! You can also purchase gift certificates to the CFLA Pro-Shop by calling us at 310-260-9550 or emailing .


Is that EXACTLY 25lbs in there, Z?

Today's Workout:
800m run
25 push ups
800m run
50 sit ups
800m run
75 squats
800m run

Did you know the "dead lift" was originally known as the "health lift"? And of all the movements we do, it is one of the most important and most functional? Any time you lift a heavy object from the, be a child, couch, or bag of groceries, you are presented the opportunity to dead lift. Done properly, dead lifting is not only safe, but good for your back - building up muscles to help hold you together and keep your back strong. If you are nervous about dead lifting, get some good coaching and start with weights - but don't leave it out of your regimen!


Phil goes cross country.

Today's Workout:
AMRAP in 20 min. - all movements done with PVC pipe
5 deadlifts
5 cleans
5 thrusters
5 push press

One of the things we emphasize in CrossFit are the 10 General Physical Skills. Number four is - Flexibility - the ability to maximize the range of motion at a given joint. You may be working regularly toward strength or cardio vascular endurance, but are you putting in work toward your flexibility? If you sit down to watch television at night, take that time to stretch! You're sitting still anyway, why not take advantage of the time? Your performance and comfort will improve when your strength and flexibility are balanced.


Alia summons assistance from above.

Today's Workout:
Partner Workout:
4 rounds
10 1-legged squats (standing opposite each other, holding arms to stabilize)
20 medicine ball sprawls (10 each)
30 jiu-jitsu situps (15 each)
50 medicine ball partner twists (25 each direction)

Are you looking for more information on Olympic lifting? Do you want some great videos to watch and see how it's done? Check out the following websites:

Stumptuous.com - weightlifting from a woman's perspective
Mike's Gym - home page of world class Olympic lifting coach, Mike Burgener
IronMaven on YouTube - an amazing collection of training videos and also analysis of Olympic lifts in slow motion


The 6am crew: The boys and their buckets.

Today's Workout:
Burpee Ladder
With a clock running, perform one burpee the first minute, two the second minute, and so on. Continue until you can no longer perform the prescribed number of burpees during the given minute. Whatever part of the minute you are not burpee'ing is rest time.

It is highly recommended that all CFLA students log their workouts in some manner. Some use the journal we give them, some log on the discussion forums, and some take photos with their cell phones. Whatever WORKS for you is the right way. Just get it done and keep track of your progress! It WILL have an impact on your learning in a positive way. If you're one of those using the journal and are out of pages - be sure to check out our downloads section for more pages.


Z has had enough.

Today's Workout:
3 rounds
400m run
400m farmer's walk