REMINDER, the double under clinic is in a little over a week.  You will receive a custom jump rope and 1.5 hours of instruction to help you be a double under master.  Please sign up via this link.

Friday’s WOD:


Overhead Squat 5x 8reps.  Choose a weight that is challenging for you or a goal weight for a specific workout.  For example, Nancy is at 43/30kg.  If you are unable to Rx Nancy at this time, do your sets as close to 43kg/30kg as possible.  This should be challenging, but doable.  ALSO, it is ok and encouraged to only do the bar if you are still working on acquiring the flexibility for this movement.



KB Swings (53lbs/35lbs)

Box Jumps (24in/20in)

Categories: CFSL BLOG


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