How many of you keep track of your workouts, lifts, etc?  How do you keep track?  I noticed today that there were a lot of the monthly calendars sitting blank on the filing cabinet.  I would like to believe this is because you have all learned how to use an app on your extremely smart phones to keep track of your greatness.  If  you are not keeping track, I highly encourage you to start.  It’s great to see how far you’ve come, it gives you a quick reference for the max lifts, and can help you see patterns to your fitness routine.  If you are unfamiliar with the apps, click on the MEMBER INFO tab above, then choose APP TRACKING.  I like good old pen and paper.  If that’s you, use the calendars and folders we have for you or invest in a nice WOD book or journal.  Keeping a recoard  is a great way to stay accountable to yourself and to motivate yourself on rough days.   Who still has their original folder from joining?  How many years have you been using it?

Wednesday’s WOD:

Skill:  10mins

Kipping:  learn the proper form.  If you are not ready for this stage, you will work on the positions and supporting yourself on the rings.



AMRAP 20 min

30 Box Jump (24in/20in)

20 Push Press (5okg/35kg)

30 Pull Ups

******SCALE THE REPS if you are new (<2mos).  Do 15/10/15!!

Categories: CFSL BLOG


Ben Lucero · December 9, 2014 at 7:58 pm

I still have my original folder from July 1st 2012. Every single day logged with greatness! All taped together and still holding on. That puts me at 2 years and 5 months. How time flys. Accomplished so much in so little time! Happy to feel part of a team.

Stewie · December 10, 2014 at 9:09 am

I have my original folder dating back to my 1st day, January 10 2011. It’s ripped in half and covered in tape and stapled together. I write down my WODs in the calender and my benchmark / lifts in the back so I track my progress easier. And thank you for this hero WOD, it’s for OPD Sgt. Danny Sakai’s EOW: 03/21/09. Thank you for remembering. RIP.

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