Public Safety Announcement:  There are larger, black chalk buckets for the CrossFit class use.  There are two smaller, blue chalk buckets for the lifting area and one for the little rig in Basics Area.  Do not remove the blue chalk buckets from their homes.  This is for your safety.  I’m serious, people.   Don’t let me catch you moving the blue buckets.

Friday’s WOD:



Tricep Band Push Downs

Band Pull Aparts

*Alternate exercises, use a very light band.


5 Rounds

5 Hang Squat Snatch (43/30. 50/35kg)

10 Toes To Bar

200m Jog

Categories: CFSL BLOG


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