858807_770203359478_2814587491856335647_oPlease wish Coach Amanda a happy birthday.  I won’t say her age, but I will say it’s her last year in her twenties!  Let’s make it a great day by sending her lots of love.  Please enjoy a few of her favorite movements in the WOD.

Wednesday’s WOD:


Sumo Deadlift: 5×3@~85% of Best Deadlift


5 Rnds: 2min to complete/1min rest

4 Muscle Ups (or 8 Strict Dips)

8 HSPU or Pikes

16 Pistols

*You have two mins to complete one round of this.  If you finish early, that’s great, rest for the remainder of the 2mins and the entire one minute.  I do hope most of you will be looking at equal rest to work time.  Make it challenging, though.

Categories: CFSL BLOG


Paige H · July 21, 2015 at 8:45 pm

Happy birthday, Coach Amanda!!! You’ll always be stronger than me, but I’ll always be your elder 😉

Anonymous · July 21, 2015 at 9:35 pm

Thanks guys! But like ruth, you did say my age.

Alow · July 21, 2015 at 9:37 pm

Thanks guys! But like ruth, you did say my age…

Robin · July 21, 2015 at 11:24 pm

Love that face! Happy birthday Amanda! Hope this is the best year yet! xo- Robin

Lea · July 22, 2015 at 7:41 am

Happy birthday Amanda! 🙂 \o/

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