I write this as I stare at the lowering sun highlighting the eucalyptus grove outside my AirBnB balcony in Oakland Hills. Damn, life is good! 

The biggest take away from my trip so far is that our intuition is one of our most powerful — and possibly our most unused — tool. As someone who has vey good intuition, I encourage you to use yours more. (This reads like a fortune cookie, which … cool!)

Happy weekend, friends.

Friday’s Workout

A) EMOM 10
2 Hang Power Snatch + 3 Power Snatch (TNG)

B) Reflect (5-7 minutes)

C) AMRAP 12 / Upshift/Downshift
5 Snatch (Gear 4-5)
15 Pull Ups (Gear 4-5)
200m Run (Gear 3)

Saturday’s Workout FT:
400m Run
2 Squat Cleans (95/65)
2 Bar-Facing Burpees
4 Squat Cleans
4 Bar-Facing Burpees
6-6, 8-8, 10-10
400m Run
10 Squat Cleans
10 Bar-Facing Burpees
8 Squat Cleans
8 Bar-Facing Burpees
6-6, 8-8, 10-10
400m Run

Monday’s Workout

A) Shoulder CARs (Controlled articular rotations, aka shoulder circles!)

B) AMRAP 15:
7 Tempo Push Ups (3-2-1)
200m Run (upshifting/downshifting breathing gears)

C) Snatch Balance
4×3 by feel
(not more than 70% of 1RM SN)

D) Segmented Snatch Pull
4×3 by feel
(not more than 90% of 1RM SN)


On Saturday, Nov 3rd, let’s play! We will hold Leaderboard Day, which will be a loose format competition day where athletes can do one, two, or three workouts at a chance to get on the Leaderboard — or to find a personal PR. After the workouts, there will be a Bondsy-Q! Even though Bonds just completed his biggest athletic endeavor to date, he’s ready to cook his famous food for us! Suggested donation is $10 for the Bondsy-Q or $20 for the Bondsy-Q and the rest will go towards a donation to the Westside Food Bank as they get ready for Thanksgiving.

Vote for the classic workouts you want to see on Leaderboard Day. You have up to three votes. Cast your vote by placing your initials next to the workouts on the sheet on the whiteboard in the main gym.

Friday’s Workout

A) Bench
PEAK 5X5 @ 80%

B) 5 cycles FQL
3 BB Push press
2 Jerks
8 FR lunges

C) Reflection

Team shuttle run relay
(teams of 3 or 4)
accumulate as many shuttles as you can

Saturday’s Workout

Alternating Between
Deadlifts (225/155)

Monday’s Workout

PEAK: 3 x 3 @ 90%
BASE: 5×4 (by feel)

Mobiity Intermission
– Scaps & Lats

Partner Up :90 :90
1 working at a time
10 Ring Push ups
10 DB OH Squats (35/25)
10 Pull Ups

The Constitution mentions our “right to vote” five times. It is the constitutional right most mentioned; more than “freedom of speech” or “free exercise” of religion, more than “the right to keep and bear arms.”

I encourage all of you to register to vote if you haven’t already. The deadline to register in California is Oct 22!

Voting is a integral part of the electoral and democratic process that some take for granted. Many people fought very hard while endangering themselves to secure their own right to vote,especially people of color and women .

Don’t squander your right!.

Friday’s Workout

DEADicated Friday

ALTHEA (Chippah):
1500m Row
20 Power Cleans (135/95)
20 Push Press
20 Back Squat


AMRAP: Cycles

4 Total Cycles – 3 mins of work, 1 min
between cycles

3 C2B Pull Ups
4 Front Squats (115/75)
5 Push Press
PIck up where you left off. Total score is number of rounds and reps completed.

Monday’s Workout

5 Rounds on the 4:00
200m Run
40 Double Unders
MAX REPS Ground to Overhead (135/95)
Cut Off: 3 Minutes
Score = TOTAL G20

In 2009, Dr. Elizabeth Blackburn won the Nobel Prize in Medicine. She studied telomerase and the enzymes that repair and lengthen damaged ends of chromosomes. Her main focus was on the finding that stress caused physiological damage. Dr. Blackburn studied women who were under chronic emotional stress because they were the main caretakers of children with autism or chronic diseases.  Her first major study was providing genetic evidence indicating that chronic emotional stress might shorten a woman’s life span. The study wasn’t an objective measure of stress as much as it was studying women’sperception of stress. The perception seemed to matter. Two women might be in compatible situations, but one had learned to manage her stress better by empowering herself and taking charge of her life, the other had let stress overwhelm her thus causing damage to herself not just emotionally, but physiologically.

Dr. Dean Ornish of the Preventative Medicine Research Institute and School of Medicine suggests: “What we eat, how we respond to stress, how much exercise we get, and perhaps most importantly, how much love and intimacy we have can make such a powerful difference in our health and well-being.”

He goes on: “What we found is that whole foods, moderate exercise, stress management techniques such as yoga and meditation, and learning to give and receive love more fully often reverse the progression of coronary heart disease, early stage prostate cancer, type-two diabetes, high blood pressure, obesity, depression and other chronic diseases.”

Dr. Ornish found that just changing your lifestyle, including our outlook, changes your genes. Your genes! In men with prostrate cancer he found that making comprehensive lifestyle changes for only three months caused changes in over 500 genes concluding that our genes are our predisposition, but they are not our fate.

Reading these articles and studies over the weekend reinforces my belief that we are active participants in our lives. Our perception, our thoughts, our actions — good or bad — hold power. Exercise your power for your best self. Live the life you want to live. Live it as optimally as you have control — and know you have much more control than you think.

Friday’s Workout

A) 3 Rounds on the 6:00
Cap 2:30 each round
R1: 500m row (gear 5)
R2: 500m row (gear 4)
R3: 500m row (gear 3)

B) Scap Mobility

C) 7 Sets of:
2 Snatch balance
2 OHS bottom to bottom w/2 sec pause at bottom

Friday Breath with Coach Matt – 12-12:30pm

Saturday’s Workout

For Max Load on each set:
Strict Press
Push Press
Push Jerk

Sunday’s Workout

“The Crush”
At 0:00
3min Max PC (95/65)
200m Run
At 6:00
3min Max KBS (24/16)
200m Run
At 12:00
3min Max Burpees
200m Run
At 18:00
3min Max STOH
200 M Run
at 24:00
3 min max DU
200m Run

Sunday Pranayama Breath Class with Tanya 11:15-12:15

When I first started coming to CFLA over eight years ago, the 5:30pm class was my regular time slot. And Friday at 5:30 was my favorite class of the week. Magner was the coach of that class then, when he used to be a part-time coach. He was chill and fun, and always had a little smirk or a little laugh that put me at ease, especially when I was a beginner. Magner was also the originator of what I later coined “Crossvasana.” Often he would leave five to ten minutes at the end of class for us to lay down, close our eyes, and decompress from whatever workout had just killed us. It was my favorite way to end a class — and end the week.

Our friend Magner, after ten years at the gym, is moving with his beautiful family to The Valley. We will miss him a lot as a regular in the 6am class, but hopefully we will see him on the weekend now and again. 

Tomorrow on Friday, we will pay some homage to Magner with his own workout. Some of the movements he’ll like, some not so much. 

See you soon, Magner. We love ya.


Friday’s Workout
Mental Toughness

“The Magner”

9 Power Snatch (95/65)
12 Lateral Burpees
15 Overhead Squats
200m Run

Sunday’s Workout

For Time:
1 Mile Run – THEN perform
15 – 12 – 9 – 6 of the following:
Power Cleans (135/95)
Pull Ups

Monday’s Workout

Franklin Hill Fitness Score

A) “Franklin Light Hunt”
Back Up
Back Across
Max Light Posts Score

(Rest 10 minutes)

B) 2 Intervals on the 6:00:
Franklin Hill Sprint 220m

“Fitness Score” is the total of your two intervals times on part “B”…divided by your Light Post Score on part “A”

“The autumn equinox arrives at 9:54 PM on Saturday, September 22, 2018, officially marking the beginning of fall in the Northern Hemisphere and the start of spring in the Southern Hemisphere.

The word “equinox” comes from Latin and means ‘equal night,’ referring to the roughly 12-hour day and 12-hour night that occurs only on the two equinox days of the year.

The Autumn Equinox is a meaningful time of year to honor the harvest. Whether that be a ‘real’ harvest of the things planted in your garden or the harvest of efforts and intentions for your life path that you set earlier in the year.”

Friday’s Workout

A) Bench Press
PEAK: 5 x 1 @ 85%
BASE: 5×3 (by feel)

B) 6 rounds of :20 :20 :20
Top of pullup hold / pullups (c2b) / rest
Bottom of pushup hold / pushups (plyo) / rest
Bottom of squat hold / squats (jumping) / rest


FREE Performance Breath Class on

Friday 12-12:30pm with Coach Matt!

Saturday’s Workout

“The Revenant”
For Time:
50 Hand Release Burpees to 6″ Target
800m Run
20 Power Cleans (155/105)
20 Front Squats
20 Push Press
20 Back Squats
20 Push Press
800m Run
50 Hand Release Burpees to 6″ Target


Sunday’s Workout

Kettlebell/Mov Nat Complex:
-Cross body clean + Rotational Press
-Staggered Stance Swing
-Staggered Stance Row
-Low bear tripod rotations
-Crab Toe Touches

Sunday Breath Class
11:15am Pranayam 2-Stage with Tanya
 Monday’s Workout
PracticeA) For Time:
Round 1(Gear 3)
600m run
20 (10 per arm) SA KB FR Squat
Round 2(Gear 4)
400m run
30 (15 per arm) SA KB FR SQ
Round 3(Gear 5)
200m run
40 (20 per arm) SA KB FR SQ
B) Reflection

C) Sumo Deadlift:
PEAK: 4 x 3 @ 85%
BASE: 5×4 (by feel)

I know Coach Matt posted last week about World Clean Up Day and my campaign to get as many people as possible to pick up just 10pcs of trash — but here’s friendly reminder that World Clean Up Day is Saturday, Sept 15th. 

Please consider picking up 10pcs of trash wherever you are. You don’t have to go down to the beach because honestly, there is trash everywhere! When you collect those 10pcs, take a photo before you put it in the garbage or the recycling bin and send it to me!

I want to make a collage to show what it looks like when a lot of people pick up just a bit. Email photos to diz@oakparkla.com or danette@crossfitla.com or text them to me.


Here are some trash, waste, and recycling stats:

*Approximately 43% of people in the U.S. admit to littering.

*Paper products make up 22% of the litter that’s currently out there, with plastics landing in third place at 19%. (Cigarette butts are #1.)

*According to a study done by the University of Georgia, 18 billion pounds of plastic trash winds up in our oceans each year. To put that in perspective, it’s enough trash to cover every foot of coastline around the world with five full trash bags of plastic…compounding every year.

*In 2012, more than 10 million pounds of trash was collected from beaches and waterways in 97 countries during a global cleanup effort.

*Over 100,000 marine animals die every year from plastic entanglement and ingestion.

*Although 75% of America’s waste is recyclable, we only recycle around 30% of it. Turns out, there are a few easy steps you can take to start recycling better.

*The United States throws away $11.4 billion worth of recyclable containers and packaging every year.

*The United States throws out the amount of office paper it would take to build a 12-foot wall from Los Angeles to New York City (2,794 miles).

*2,000 pounds (or 1 ton) of recycled paper helps to save over 350 gallons of oil, 17 trees, and a large portion of landfill space.

Friday’s Workout

A) For Quality:
3 Power Snatch + 2 Snatch + 1 Overhead Squat
2 @ 50%
2 @ 60%
3 @ 70%
*% Based off of Thursday’s Test Week Snatch Complex

B) 3 Rounds on the 3:00 (Nasal Breathing Priority)
200m Run
ME Strict Chin-ups

BASE: Stict Chin Ups
PEAK: L-Sit Chin Ups

C) Reflection

Monday’s Workout

A) Shoulder Mobility

B) EMOM 10:
1-3 Muscle Snatch
(focus on speed of turnover and strong turnover)

C) EMOM 10:
1 Hang Power Snatch + 3 Tempo OHS (3/3/1 Tempo)

D) 4 Rounds on the 3:00:
200m Run
Dips of the Highest Quality
(2-minute cap)


Friday’s Workout

400m Run
21 Thrusters (95/65)
400m Run
15 Thrusters
400m Run
9 Thrusters


Friday’s 12:00 Breath Class
Optimize your F-Ran before class

Sunday’s Workout

6 Rounds on the 4:00
200m Run
15/12 Cal Row
12 Lateral Burpees

Monday’s Workout

A) Sumo Deadlift
PEAK: 5×5 @ 75%
BASE: 5×5 (by feel)

B) 4 Rounds :30:30
Seated Wt’d Rope Pull (over Pull-up Bar)
OHS (50-60%)
Plank Ups

Friday’s Workout
Practice Day

A) Sumo Deadlift
BASE: 5×4 (by feel)
PEAK: 5 x 3 @ 75%

B) FQT (15 min cap):
400m Run
21 Inverted Rows / Ring Rows
21 Push-ups (yoga block x-over)
300m Run
15 Inverted Rows / Ring Rows
15 Push-ups (yoga block x-over)
200m Run
9 Inverted Rows / Ring Rows
9 Push-ups (yoga block x-over)

C) Reflection

Saturday’s Workout

3 Rounds on the 7:00
In 5 minutes complete:
100 Double Unders
then, in time remaining
10 Manmakers (40/25)
10 Toes-to-Bar

Sunday’s Workout

Teams of Two:
15 min AMRAP:
2 Rope Climbs
(*4 for scaled)
12 Wall Ball Situps
(One working at a time, alternate rounds)

10 min–Cover as much distance as possible:
200m farmer/front rack carry
(one bell farmer, other bell in front rack)
(partners can alternate work however they want)

Monday’s Workout
Meet at Ocean Ave & Montana Ave at 9am for a 90min class!
No regular classes

I hope you had a great week and even better Test Week. We’re excited for Cycle 18.

Friday’s Workout
TEST DAY Cycle 18!

EMOM 30:
5 Pull-Ups
10 Push-Ups
15 Air Squats

Saturday’s Workout

Partner WOD
5 Rounds for Time
400 M Run (Together)
40 DB Deadlifts (50/35)
40 Sit Ups

Split the DL/SU as needed, one partner
working at a time.

Sunday’s Workout

10 RFT:

10 Cals (Assault Bike)

12 Cals (Erg)

15 Russian KB Swings (24/16kg)

Monday’s Workout

A) Bench Press
Base: 5×10 (by feel)
Peak: 6×5 @ 65%

B) For Time:
15 Front Squats (185/125)
1 Round of Cindy
12 Front Squats
3 Rounds of Cindy
9 Front Squats
5 Rounds of Cindy

Cindy = 3 Pull Ups/6 Push Ups/9Air Squats
Peak: = 5 Pull UPs/10 Push Ups/15 Air Squats