CFSL Holiday Party

Join for a fun night of food, music and dancing at Metropolitan Golf Links on January 10th, 2020. The event kicks off at 7:30pm. $45 includes a buffet dinner, the space, DJ, and cake. Alcohol will be available for purchase. Loved ones are welcome! Click here to sign up on your MindBody account See you there!

Fitness Level

This test week and cycle, we will be utilizing the Fitness Level feature of BTWB to help us see our progress.  For more details, please go here.   Please log your workouts all week so you can see your fitness level in each area.  I will also post three extra WODs for the speed, endurance, and bodyweight sections.  Let’s see how many of you will do the extra credit!   If you are uncomfortable posting for everyone Read more…

Technique Tuesday

Lots of info on the power clean!  Need help with your lifts?  Consider attending Olympic Weightlifting Class or booking a Technique Tune up with one of us.  You can email or look on your MindBody account for schedules.

Kids/Teens Strength & Conditioning Camp

Looking to improve sports performance?  Help your kids learn to love fitness and stay active this summer?  This week long camp will cover proper warm ups, pre-hab for common muscle and joint issues, basic strength training, jumping mechanics, conditioning and more. The kids will learn from professionals with years of experience. 10-13 Year Olds 6/17/19 – 6/21/19 (Week Option 1) 7/15/19 – 7/19/19 (Week Option 2)   All classes are M/T/W/TH/F – 1pm to 4pm Read more…

Therapy Thursday

View this post on Instagram Hip Flow A post shared by 13th FLOW (@13thflow) on Oct 7, 2018 at 4:17pm PDT Looking for a way to get your hips warmed up quickly and effectively?  Check out this flow from Elisabeth Akinwale.  For a lot of people, their hips are the culprits or the primary contributing factor to other structures like the back or knee hurting.  Get all your joints moving prior to using them, not Read more…

Mentality Monday

A great post about working through an injury.   I’ve had my fair share of injuries and know how challenging it can be to stay motivated.  Find the tricks that keep you going even when the going has to change dramatically to accommodate an injury.  The above picture was 8 months after my second shoulder surgery.  Can you guess which shoulder?