Friday’s WOD

News & Events:

We will be closed on Saturday & Sunday due to the NLI tournament “TURF WARS II”. Please come be apart of it with the family at CFU. We have 15 of our athletes doing work reppin the CFU name! We will be going out after the event to celebrate at good ol’ Sports Stop around 8-9 PM. If you can’t make the event, come meet up with us for some drinks after!

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Venue
Cerritos College – Stadium
11110 Alondra Blvd.
Norwalk, CA 90650
– Event is outdoors in the stadium, which is at the far end of the parking lot.
– Parking is free, and the best option is the lot in front of the stadium, just off Alondra.
– Everyone enters through the main gate; and affiliates may set up their tents in the affiliate area
at the far end of the stadium.

BootCamp WOD:

Warm-up:

0.5 Bikes

*Warm-ups will be added. They must be done BEFORE 9AM. Class will start on time. 

Complete as many rounds as possible in 20 minutes of:

2 tire flips (together)

11 chest-to-bar pull-ups

10 handstand push-ups

*one partner works at a time, other rests.

 

CrossFit /Advance WOD:

Warm-up:

800 M Run

Complete as many rounds as possible in 25 minutes of:
11 chest-to-bar pull-ups
2 deadlifts, 315/190 lb.
10 Wallballs #20/15