Monday — Friday night lights will be from 4-5:30 this week

March 5,2018

lift: 14 mins 

5x3 clean and jerk

- they should be touch and go

- warm up should be lighter to work form

- start lift at a moderate weight and increase as you go  


5 min break


wod :  for time or 14 min time cap

50-40-30-20-10 wallballs 20/14

5-4-3-2-1 clean and jerk 185/135


I want to invite anyone and everyone that goes to CFL to come and stop by my 40 th bday celebration on Friday 6-9 @ moonraker brewing. If you can make it, great!! If not , we’ll ill see you on Saturday.   

Because of this I’m canceling classes on Friday afternoon and Friday night lights is being moved up to 4-5:30. Get your open wod done and come hang out.