11745363_961879050526114_256755692919829538_nThrowback to this afternoon when we moved all the DBs/KBs/Plates/Bars/Bikes.  Thanks to the noon class for helping out.  We are making way for some changes in the layout to give lots of room for large classes.

Please note, Olympic Weightlifting is now offered Mon. 4:30pm/6:30pm, Wed. 10:00am, Thurs. 6:30pm.  You must sign up on MindBody to reserve your spot.  If you decide you are unable to make the class, please cancel early.  Like eight hours or more early.

Bring A Friend Day looks like its going to be a packed house.  We are going to have a great time.

Thursday’s WOD:


Shoulder Press: 5 RM, then Drop to 80% for AMRAP


A.  EMOM for 10 Rounds:

3 Reps of DB Burpee Box Step Over

*You choose the weight, it should be heavy for you.  HEAVY.

B.  8-7-6-5-4-3-2-1

Weighted Sit Ups  (wt: 15kg/10kg)

Lunge Jumps

*This should be very fast, all out effort.  Lunge Jumps is that number on EACH SIDE.  8 on right, 8 on left.  YAY.

Categories: CFSL BLOG


Michele · July 16, 2015 at 5:50 am


    Ruth · July 16, 2015 at 7:15 am

    Thank you both.

Brian Young · July 16, 2015 at 6:55 am

Hi Ruth.

joanieisabel · July 16, 2015 at 9:58 am

Hi Ruth

dirkpv · July 16, 2015 at 11:22 am

Shoulder Press!!!!

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