1.  Games Open WOD being run during 7pm class on Thursday.  Please attend a different class time if you would like to follow CFSL’s standard programming.

2. Sunday’s class times are changed to 8:30am and 9:30am for four more weeks.  This week we are having a potluck after the Games Open WOD which will start around 10:45 and end around 11:45.  Please join us for cheering and food.

3.  Be awesome!


Thursday’s WOD:

Front Squat: 3×3@ 90% of 1RM.  If you do not know, work up to a heavy weight and do 3sets of 3reps.  15 minutes for this.


2 Rounds

Overhead Squats 25  (45kg/30kg)

Sit Ups 50

Row 500m

*Scale weight as needed.  Remember, overhead squats are much more about flexibility and stability than they are about strength.  So as the saying goes, check your ego at the door.  Even if that means you do the workout with a PVC so you can achieve full range of motion.

Categories: Uncategorized


Stewie · March 14, 2013 at 12:19 am


Stewie · March 14, 2013 at 12:19 am


Leave a Reply

Your email address will not be published.