• Sunday

    Sunday’s WOD: Skill: Squat Therapy Conditioning: “Nancy” 5 Rounds 400m Run 15 Overhead Squats (43kg/30kg) *Scale the weight as needed.  This is for the board, so count well.

  • Happy Friday

    I hope to see a lot of you out at Sports Basement in Berkeley Saturday night.  They are going to have refreshments for us and a nice 20% off merchandise.  It will be a fun time! Also, check out Joanie’s Holiday Hub for information about the upcoming Holiday Party! Friday’s WOD: Skill: Split Jerk:  Work

  • Throwback Thursday

     Throwback to when ALow was a table. Thursday’s WOD: Strength: Back Squat: 3x8reps @~70% Conditioning: “Tabata Trunk” Single Leg Deadlift with a Bar: Light Weight Single Leg V-Ups Side Plank Strict Toes 2 Bar  

  • Holiday Party

    We will have our annual Holiday Party on Dec. 13th at CFSL.  This will be a sit down dinner/buffet/potluck.  We will have a sign up sheet for food and beverage to bring.  There will be games, a white elephant party, among other things.  Please plan to join us to celebrate the holidays, each other, and

  • Grehlin the Hunger Gremlin

    What signals your body it is hungry?  It’s the “hunger hormone” Grehlin, which is produced in the stomach & pancreas.  In the average person grehlin signals you when it’s time to eat and when it’s time to stop.  So the next time you get that sudden urge to eat something it is Grehlin telling you

  • Reminder

    Reminder, this Saturday the 22nd Sports Basement in Berkeley is hosting a CFSL party from 4-6pm.  They will have refreshments for us and 20% off your entire purchase.  Let’s represent and have some fun at their new store in Berkeley. Monday’s WOD: Skills Day: A.  Pistols:  Work on the form or weighted pistols if you

  • Sunday Greatness

    Sunday’s WOD: 7 Rounds 7 Push Jerk  (Rx: 60/40kg.  Rx+: 70/50kg.) 7 Chest to Bar Pull Ups 7 Burpees *Scale the weight as needed.  Compare to 3/16/14.

  • Happy Friday

    Hope you all have a wonderful weekend. Friday’s WOD: Strength: DB Bench Press 5×5-8reps Conditioning: 5 or 7 or 10 Rounds 10 Push Ups 10 Box Jumps (24in/20in) 10 DB Power Snatch (you choose the weight) *Choose the number of rounds based on your current ability.  

  • Throwback Thursday

    Deuces Wild Competition 2013. Remember, Thursday nights we having rowing classes at 6:30 and 7pm.  Please register through MindBody.  We will NOT have a Yoga class on Thursdays.  For now, only on Tuesdays.   Thursday’s WOD: Strength: Clean: go for a heavy single.  If you are not comfortable with the form or have flexibility issues,

  • Thank you

    Thank you to everyone who has been helping the coaches get you signed into class.  Is it a burden?  No big deal?  Do you even know what I am talking about? Wednesday’s WOD: Skill:  Something Fun Conditioning: 3 Rounds 40 Double Unders 20 Pull Ups 10 Push Jerks (Rx: 40kg/30kg.  Rx+: 50kg/35kg) *There are scaling