It’s the first week full week of 2015, the holidays are over, and it’s time to get in gear!  Do you guys have any things you are going to focus on in 2015?  I like to call them initiatives!  Personally, my initiatives are to increase my squat, laugh more often, and expand our rehab class offerings.

We are ready for all of you this week, so bring it on!

Monday’s WOD:


Front Rack Bulgarian Split Squat:  5×3 each leg.  Go as heavy as you can safely on each leg.  Only put your leg up if you have enough balance.



1-3 Rope Climbs

12 Overhead Squats  (43kg/30kg)

30 Double Unders

*Scale the weight for the   OHS as needed.  For the rope climbs, do 9 ring rows or 3 seated pull to stands on the rope.  PLEASE, if you have any history of shoulder issues or neck, be mindful of the OHS volume.  Reduce reps if needed!

Categories: CFSL BLOG

1 Comment

Stewie · January 4, 2015 at 7:56 pm

Great WOD! Saturday and today’s was great too. A few of us are going to do hero WODs on the regular, and Im gonna try and squat mas (and make Ruth laugh more).

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