• sunday

    We are one month out from Battle Of The Benchmarks Competition.  We still have lots of great prizes coming in. If you are on the fence and/or need a team, email me.  I can put you with other people who are in the same spot.  This competition is a great way to push yourselves, have

  • FYI Friday

    FYI Friday

    Did you know that Coach Joanie is the master of sponsorships?  She is working every day on getting sponsors for our Battle of the Benchmarks Team Competition.   A big thank you to Sports Basement for donating for the competition and for inviting us to a private party at their new Berkeley location. Details: Saturday,

  • Throwback Thursday

    This is Coach ALow in Oct. 2011.  She is snatching 52kg here.  In a week and a half she will be flying to Albuquerque, NM to compete in the University National Weightlifting Championships.  Her qualifying total was enough to put her in the A session and in the top eight.  To throw you back even

  • Nasty Girls

    Wednesday’s WOD: Skill: Muscle Ups Conditioning: “Nasty Girls” 3 Rounds 50 Squats 7 Muscle Ups  (Or 7 dips/7 pull ups) 10 Hang Power Cleans (61/43kg) *Compare to 2/11/14.  Scale the reps/rounds/weight as needed. RX++ Version: 3 Rounds 50 Pistols 7 Muscle Ups 10 Hang Power Cleans (80/53kg)   PLEASE be smart and scale as needed.

  • Weight-loss Halt is Estrogen the problem?

    Is your diet “clean” and you are still experiencing a weight loss halt?  There is a chance this could be related to estrogen dominance in the body.  Estrogen dominance typically occurs in the more industrialized countries and as we age our progesterone levels decline which causes a higher estrogen dominance in the body.  This starts

  • Thank You

    A big thank you to all of those that made the member’s party so much fun!  Most intense game of Guesstures ever! Monday’s WOD: Strength/Skill: Good Mornings: 5×6-8reps, light to moderate.  Form Must be PERFECT. Conditioning: Tabata Trunk Time Hollow Holds Planks Row Jefferson Deadlift (you choose the weight, light to moderate)  

  • Fran Time

    Sunday’s WOD: A. “Fran” 21-15-9 Thrusters (43kg/30kg) Pull Ups *If you are trying for a spot on the board, you MUST have someone count for you.  There is a 20 min time cap for this WOD.  That means you and your buddy must both be done with your workouts in 20 mins.  If you are

  • Happy FYI Friday

    Did you know that we have a Member’s Party this Saturday at 6:30pm?  It’s going to be a lot of fun!  Bring some food to share and BYOB. Also, the Battle of the Benchmarks competition is coming up.  Get your teams together!  If you want to participate and need teammates, post to comments or email

  • Member’s Party

    Member’s Party this Saturday the 13th at 6:30pm.  We are going to play board games, give out our Thank You gifts to our long term members, and generally have a wonderful time.  Please bring food to share and byob.  We will grill out some brats and such.  Even if you are brand new to CFSL,

  • Wednesday’s WOD

    Wednesday’s WOD:  compare to 7/6/14 A. AMRAP 12min 30 Double Unders 10 Overhead Squats  (Rx:43kg/30kg Rx+: 50kg/35kg) 5 Muscle Ups **90 Singles, reduce weight as needed, do 10 dips as sub for muscle ups (NO pull ups). Rest 2 mins B. 4 Rounds: Time Cap is 8min. 15 Deadlifts (Same as you used for Part