Thanks to everyone who attended the Member’s Party today.  Some really great food!  If you were not present to receive your long term member gift, please ask Joanie or myself for your gift.

Sunday’s WOD:


KB Swings: EMOM x 8 mins 10reps. These may be Russian or American Style.  Please go with a heavier weight than you normally swing during WODs.  Push yourselves.


5 Rounds

10 Deadlifts (80kg/55kg)

5 Hang Power Cleans (80kg/55kg)

10 Box Jumps  (24in/20in)

**The weight for the deadlift will be light and the weight for the power clean will not.  Choose your weight based on your hang power clean ability.  No, you may not have two bars.

Categories: CFSL BLOG

1 Comment

Stewie · May 17, 2014 at 9:35 pm


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