Normal schedule Mon/Tues/Wed

Thursday, Thanksgiving Day:  A big thank you to Marcus for volunteering to run an 8:30am class.  This is the sixth consecutive Thanksgiving Day WOD at CFSL.  It’s a tradition and I am so glad Marcus will keep it up while we are in Florida.  Bring him a little gift.

Friday:  7/8/9am with a 10am-12pm Open Gym on Friday.  Joanie and Mae will make sure you guys have ample time Friday morning to get your workout in after all the eating on Thursday.  You could bring them a little something, too. 😉

Saturday and Sunday are normal schedule.

I hope you all have a wonderful week!

Monday’s WOD:


Sumo Deadlift

Conditioning:  For Time

20 Rep Back Squat Buy In:  You will use a rack, unless you can get the weight over your head and on your back safely.  You will complete all twenty prior to moving onto next part.  Share racks, wait for your turn, put the correct weight for you (~70% of your best BS)

Immediately Start:

5 Rounds

12 DB Overhead Lunges (single arm at a time, you choose the weight)

12 Single Leg V-Ups

20 Kettlebell Swings (53lbs/35lbs)  American Style

*Modify as needed and ask for help.


Categories: CFSL BLOG


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