Don’t get used to seeing pounds on our bars. 🙂

Tomorrow the Open WOD 14.4 will be released at 5pm.  What are your guesses on the WOD?

Updates:  Until the summer, our kids program is as follows: Tuesday at 4:30pm CF Kids ages 6-13 with Amanda and 3-5yo with Joanie.  Wednesday at 4:30pm Kids Yoga with Gem ages 3-7.  Thursdays we have a Spanish class for 3-6ish, if you are interested in this email me.  We have a few spots open.  You do not need to be a member of CFSL to have your children attend these classes.

Interested in competing, but not ready for an outside competition?  On April 19th we will have an internal CrossFit style competition.  This will be only for our CFSL members.

Thursday’s WOD:


Sumo Deadlift 3×5@80%, compare to 2/5/14 and do a little more


Tabata Trunk

Hollow Holds

Suitcase Holds (50/35kg barbell)

Cross Body Deadlift (53/35lb KB)


*Suitcase holds are static, now walking.


Categories: Uncategorized


Fawn · March 19, 2014 at 10:13 pm

Looks like a fun WOD. I’m sorry I’m missing it! 🙁

Alow · March 20, 2014 at 12:52 pm

Thrusters burpees muscle up

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