• Special Powers

    Ever wonder how in the world people can lift so much weight?  It’s actually magic.  Check Dirk out, he isn’t even touching the bar.  Pure magic.  Pretty cool shot, Becky Z.         Wednesday’s WOD: Conditioning: 3 Rounds 400m ROW 30 Russian KB Swings (53/35lbs Rx+:70/53lbs) 20 Box Jumps Lower (20in/16in) 10 Wall

  • Test It Out Tuesday

    Did any of you try the homemade hydration drink?  This week let’s test out another new recipe.  Coconut Date Rolls  I use these as my post workout carb instead of supplements because I prefer real food and those supplements give me a headache.  If you want a little sugary snack post workout, try them.  I

  • Happy Monday!

    Happy Monday!

    Hope you all had a wonderful weekend.  We will be adding another rowing class on Wed. April 30th and the following week.  Please register for those early as space is very limited.  Reminder that Yoga is on Tuesday nights at 6:30pm.  Please reserve your spot.  Also, we have a dance/exercise class this Saturday, April 26th

  • Great Job Today and Happy Easter!

    What a great event today.  The Members Only Comp was great!  The competitors worked hard and had fun doing the WODs.  So many PRs went up on the clean ladder and 1000m row.  Thank you so much to the judges, fans, and sponsors! Ultimate selfie by DJ Jolly! Remember, we are closed tomorrow for Easter.

  • Happy Friday

    Happy Friday

    I have a fun little assignment for you.  Look over in the archives and click on April 2010.  Go to Friday April 17, almost exactly 4 years ago.  Look at the workout!  HA! That’s not even a half a WOD for you guys now!  Who wants to do that for tomorrow’s warm up? Friday’s WOD: Strength:

  • Big Reds

    Kendrick Farris!  Look like him tomorrow. Thursday’s WOD: Strength:   25mins to complete Clean: Heavy Triple.  These are full squat cleans from the floor.   You may re-grip and re-setup for each rep within the triple, but do not wait longer than 5secs between reps.  We are NOT looking for tap and go reps, we

  • PSA: Jump Rope Treatment

    PSA: Jump Rope Treatment

    Please take a moment to learn the new jump rope system.  We now have them color coded by the color of their handles.  The red handles are for people 4’10″ to 5’3″ , the black handles are for people 5’4″ to 5’10″, and the blue handles are for people 5’11″ to 6’6″.   When you

  • Test It Out Tuesday

    Test It Out Tuesday

    So who gave up grains for a few meals?  Did you find some new substitutes that you liked?  Talk to me, people.  This week’s is to make your own electrolyte drink.  There are a ton of recipes on the web.  Some are complicated and they are unnecessary.  You need citrus, honey or maple syrup, salt,

  • Podium Pandemonium

    Podium Pandemonium

    CFSL had quite the weekend of members making the podium.  On the olympic weightlifting side we had 3 second places from Joanie, Becky Z, and Amanda L.  They all hit PRs.  John H. won his weight class at the Oakland Powerlifting meet.  This was his first competition and he killed it!  Jayson M. placed second

  • Bars


    No, not those kind of bars.   Let’s talk about weightlifting bars.  Here is some terminology that may not interest you one bit: Grip Diameter: kind of self explanatory.  It’s the diameter of the bar where you grip with your hands.  IWF certified bars are 28mm for men’s bars and 25mm for women’s bars.  Non-IWF