Throwback to the Christmas Party! The facility looked so beautiful thanks to Seko Events!

Tip of the day: If you feel like you didn’t get enough cardio during a workout, grab the big sled, add a metal 45lb plate or more or less, then push it the length of the turf five times.  Rest 1 min between efforts.  Enjoy!

Thursday’s WOD:


Front Rack Lunges: 3×8-10 reps on each leg.  Choose a weight that is challenging, yet you are able to maintain great form.


“Tabata Trunk”

Side Planks

Hollow Rocks

KB Waiter Walk/Suitcase Carries

Back Extension on GHD  (please take it easy on these if you haven’t ever done them)

Categories: CFSL BLOG


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