Alright, time for our first food “test it out Tuesday.”  Here we go.  Test out having at least half a cup of vegetables at EVERY meal for the next week.  Starches do not count as a vegetable.  ex: corn/potatoes/etc.  If you have a salad, you must consume 3 cups of lettuce or spinach.  Who can do this?   Post to comments if you are going to give it a shot.

REMINDER:  CFSL Kids program has started.  Tomorrow we have Kids yoga ages 3-7yo at 4:30pm and the CF Kids 10-13yo class at 4:30pm!  Non CFSL members are welcome.  Please register here.

Have you guys heard of Kevin Ogar?  The CrossFit athlete who suffered a catastrophic injury during a CrossFit competition?  He severed his spinal cord at level T11-T12, per the reports on the website.  The CrossFit community is rallying behind him to raise funds to help him pay for his medical bills and loss of wages, etc.  I would love to help this guy out as well.  We are going to host his WOD this Saturday during the regularly scheduled classes and at 10am.  Here is how we will raise money:  those who would like to support Kevin and do the WOD in his honor, we will not deduct this class from your membership.  Instead, we would like you to kick in 5-10 bucks.  All the money raised from our members and drop ins from other gyms will go directly to Kevin Ogar’s fund.   If you have no interest in donating money, no worries at all, we will just treat it like normal class and deduct from your membership like always.  No pressure either way.  To learn more about him, visit   This was truly a freak accident.

Tuesday’s WOD:


Dips and Barbell Shrugs: 5×5  each.  Alternate between movements, rest between sets.  Go as heavy as you can on barbell shrugs.  If Dips are easy for you, add weight.


AMRAP 10min

8 Power Snatches (43/30kg. 61kg/43kg)

2 Shuttle Run

*Please use the appropriate weight for the snatches.  If the form is not there, go lighter.





Categories: Uncategorized


Stewie · January 20, 2014 at 8:54 pm

Yes I would love to support Kevin Ogar.

Stewie · January 20, 2014 at 8:55 pm

And that’s a hell of a lot of vegetables, 3 cups?!

Jolly Sales-Cuyong · January 21, 2014 at 3:06 pm

I had 2 cherry tomatoes with my lunch today. I think I already failed.

Dan H · January 21, 2014 at 3:38 pm

Is peanut butter a vegetable?

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