Class times are 5/6/9am, 12pm, 4:30pm, no specialty classes.  Open Gym 10am-12pm.

Monday’s WOD:

Skill: spend no more than 12mins here.

RKB Swing: 6x8reps: increasing weight.  If you are able to do the Russian swings with the heaviest weight we have, do your sets as American Swings.  The goal is to challenge your swings.


800m Run

50 Air Squat

100 Double Unders

1 Mile Run

50 Air Squats

100 Double Unders

800m Run

Categories: CFSL BLOG

1 Comment

Jesse · September 8, 2015 at 2:00 pm

Just wanted to comment on how much I like this WOD. Many people don’t seem to like the running… A clue it is probably good for us. This is a great workout-WOD. I am glad Trainer was there on Labor Day.
96 degrees when we ran. Awesome.

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