Monday 7/1/2013


  • For those that participated in The GRFS Challenge, be sure to do your Closing WOD and After Pic this week starting today.
  • 4th of July Week Schedule
    Wednesday, July 3 – No 8pm session
    Thursday, July 4 – Box Closed
    Friday, July 5 – Only 11am and 12noon sessions.
    Sunday, July 7 – Box Closed
  • CFL has officially moved!!
    Starting Monday, June 24, all sessions are now being held at the new box. New location is at 14771 Carmenita Rd in the City of Norwalk. All session times remain the same.
  • CFL Kids will be on hold during our move and will resume August 1, 2013
  • CFL Beach Party – July 13 , 2013
    Save the date!! To celebrate our Paleo Challenge accomplishment, we will be having our CFL Beach Party on Saturday July 13, 2013. Be prepared to WOD it up on the sand, play flag football, volleyball and more!!
  • NLI Battleground Series I – August 24, 2013
    We already have 4 CFL Athletes competing. Not too late to join or come out and support!!
  • Dynamic Duo Quest Challenge – September 14, 2013
    2 Person Teams -Either 2 males per team or 2 females per team
    2 Divisions – RX and Scaled

Skill: Hang Clean + Jerk 3×3 @ 60% of 1RM
Strength: Find new 1RM Clean & Jerk

WOD: 7 minute AMRAP

5x Cleans (BW)
3x Front Squats
1x Split Jerk


One of the following GRFS Challenge Closing WODs:

5/22 = Primary WOD
5/31 = Alternative 1 WOD if you didn’t do WOD 5/22
5/21 = Alternative 2 WOD if you didn’t do WOD 5/22 or 5/31

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