I know we already put this picture on the website but Im so excited about it I couldn’t help but post it again. Great job Anjali, so happy CFL is getting a little worldwide recognition! SS: 5×2 Deadlift to a 2RM *Should be T’N’Go Reps. Hands DO NOT leave bar once set starts WOD: 12-9-6-3-1...Read More

Thanks for building CFL culture Lisa. I knew your work would soon be recognized. Pictured here we have One of CFL’s finest Athletes Anjali. In the background we also have two of my favorites Greg and Joe. As you may know Lisa’s pic made it to the CFHQ main page! Way to go CFL! I...Read More

SS: Push Press 1×5@50%, 1×5@60%, 1×3@70%, 6×5@80% WOD: “3 RFT” 15 Pull ups 15 Over-The-Box-Jumps 20” 15 OH KB Lunges 55/35 SS2: Establish a max height Box JumpRead More

SS: 15 Minutes to Establish a 1RM Squat Snatch   WOD: “Diane” 21-15-9 Deadlift 225/155 HSPU   ADV: “Amanda” 9-7-5 Muscle Ups SQUAT Snatch 135/95   *Athletes should only do Amanda if they can do unassisted Muscle Ups. Ring Muscle ups are ideal, Bar Muscle Ups are ok, anything less than an unassisted bar muscle...Read More

SS: Back Squat 1×5@50%,, 1×5@60%, 1×3@70%, 6×5@80% WOD:An Easter Egg Surprise!Read More

SS:”Death By STRICT Pullup” On a running clock start with one strict pull up and add 1 rep every minute on the minute until you can no longer complete all reps. *NO KIPPING- Scaling option is a light band, if an athlete must use a green band or more resistance to complete strict pull ups...Read More

SS: Push Press 1×5@50%, 1×5@60%, 1×3@70%, 6×4@80% WOD: “5 RFT” 1 Leg Blaster 15 Power Snatch 75/45 SS2: 3×8 Dumbbell Bench Press – Medium Intensity-Read More

SS:Back Squat 1×5@50%, 1×5@60%, 1×3@70%, 6×4@80% WOD: “Elizabeth” 21-15-9 Power Cleans 135/95 ADV: Squat Cleans Ring Dips Core: 30 GHD Sit ups, 50 WTD. Situps with Plate 45/25Read More

SS: 10 Minutes to establish a 3RM Curtis P *1 Power Clean+1 Front Rack Lunge Each Leg+1 Push Press WOD: “10 RFT” 5 Curtis P’s 95/65 ADV:115/75 10 HRPU ADV: 5 Strict Pullups Endurance: Warmup: w/Class SS:5 Minute AMRAP- Curtis P’s 95/65 WOD: 40 Minute AMRAP 400 Meter Walk w/BB 45/35 400 Meter Farmers Walk...Read More

Prep Work: 10 Minute Alternating EMOM Even: Row 7 Calories -All out effort- Odd: 7 Thrusters 95/65 WOD: “Open WOD 15.5” For Time: 27 Calorie Row 27 Thrusters 95/65 21 Calorie Row 21 Thrusters 95/65 15 Calorie Row 15 Thrusters 95/65 9 Calorie Row 9 Thrusters 95/65 ******If Time Allows****** SS: Establish a 1RM ThrusterRead More