On June 28th we are having a Ladies Night/Clothing Exchange from 7-9pm.  Have a little wine, some laughs, and trade out some athletic clothes.  We will release the details next week.

On Aug. 1st we are having jump rope clinics at 7am and 10am:  Please register using this link.  Please choose a color handle, and then choose MMG Elite handle.  Double Under Clinic covering singles, doubles, body positioning, hand and foot placement and other little fine tuning pointers, concluding with mobility. This class is for newbies and seasoned athletes alike. We can help you unlearn bad habits and reach new PRs! Two instructors means everyone gets lots of one on one help during class. Momentum rope included!

If you have question, PLEASE e-mail Joanie: joanie@crossfitsl.net

Four of your teammates are leaving for Toronto next week for the Pan American Masters Championships.  Ernie, PJ, Karen, and Ruth, cheer them on!

Thursday’s WOD:

Strength:  25-30mins to complete.

Back Squat: 3RM, drop to 80%


6 Rounds  (3 rnds on right and 3 rnds on left)

8 DB One Arm Thrusters (heavy)

70ft Plate Pinch (15/10kg plates)

20 Plate Crunches (one 15kg/10kg plate)

**The weight should be heavy enough for you to struggle to stabilize, but able to perform safely.  For an added challenge, try a KB.

Categories: CFSL BLOG


KB · June 11, 2014 at 9:04 pm

Yay Team!!

Claudia · June 11, 2014 at 9:59 pm

Good luck to you all!!! Please keep us posted when you are out there. YAY!!!!!

Stewie · June 11, 2014 at 10:09 pm

Yay! Clothing exchange, winning!

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