• More Numbers

    Thursday’s WOD: Strength: Snatch Grip Deadlift: 5×2 reps increasing as able Conditioning: 18-15-12-9-6-3 Front Squat (No Racks)  Wt: Rx: 50/35kg.  Rx+61kg/43kg) DB Push Press  (you choose) Toes to Bar *Use the appropriate weight for you.  

  • Holiday and A’s Info

    Holiday and A’s Info

    Oakland A’s tickets are in and we will start handing them out today.  The shirts from the A’s are given out on game day.  Our special CFSL shirts will go out as soon as I have my hot little hands on them.  Here are the times to pick up your TICKETS: Today between 4:30pm to

  • Test It Out Tuesday

    This week let’s test out hearing from you guys.  What kind of nutrition stuff would you find helpful or interesting?  What kinds of recipes would you like to see?  Talk to me.  Great work, btw!  You all having been tearing it up in the gym.  I am so amazed at the beautiful movement and technique

  • Happy Monday

    Happy Monday

    Reminder, Basics Starts tomorrow.  We have spots open in the morning!  The evening is sold out. Also, Out Of the Cave food truck will be here Tuesday from 4:30-7:30pm.  Get food for the night or the week. Who had a great weekend?   I bet Anne did!  Congratulations, again! Monday’s WOD: Strength/Skill: DHSS 5×3 at

  • Two Parter

    Sunday Funday WOD: Part A. 5 Rounds 5 Squat Cleans (Rx: 61/43kg Rx+: 70/50) 10 Bar Facing Burpees 15 Wall Balls (20lbs/14lbs) *Scale the weight to YOUR level for the squat cleans. Part B. Every 2 min for six rounds: Run 200m.  This is a ~80% effort and not a race.  Your goal is to

  • FYI Friday

    Did you know that there is an upcoming events blog that sits right above this one on a computer or on the Upcoming Events header on the scroll down menu on a mobile device?  This is where you can see the events we are hosting or participating in.  Check it out.  Happy Friday. Friday’s WOD:

  • Thursday’s WOD

    Thursday’s WOD

    Do your best to look like this! Thursday’s WOD: Strength: Clean: Heavy Single  (8x2reps for newer members or those focusing on form) Conditioning: AMRAP 7min 3-6-9-12–up by three Clean and Jerk (61kg/43kg) Toes to Bar **Scale the weight as needed for your current level. CASH OUT: Max Plank hold, not to exceed 4mins.

  • Muscle Up Mania

    Wednesday’s WOD: Skill:  15 mins Muscle Ups  (see modifications if you are not ready for muscle ups) Conditioning: AMRAP 10min 30 Double Unders 10 Power Snatch (35/25kg) RX+: 15 Power Snatches *Choose the weight that is appropriate for you.  

  • Test It Out Tuesday

    New Recipe for you. Tuesday’s WOD: Strength: Shoulder Press 3RM, Drop to 80% AMRAP Conditioning: 3 Rounds (compare to 5/23/14) 800m Run 15 Push Ups 15 Ring Rows   CASH OUT: Pull Up Work: do the pull up progression, do 5×3 stricts, or do 5x3c2b, or 5x3weighted.  

  • Happy Monday

    I have been at the Olympic Training Center all weekend at a weightlifting camp.  Can’t wait to fill you all in and show some videos! Monday’s WOD: Skill: Snatch High Pull: 5×2 increasing Conditioning: 5 Rounds 20 Single Leg V-Ups (10 on each side) 70 Foot DB Lunges 250m Row *Choose the weight for the