Wednesday 2/26/2014


  • Transformation Challenge – Only 15 days left!!
    Closing WOD’s for the Transformation challenge are posted here. This gives you a chance to prepare to beat your before WOD by the biggest margin possible. Not much time left so you better start working on how you’re going to better your time or reps! You can perform your closing WOD anytime between March 12-19.
  • The 2014 CrossFit Games start February 27!
    The CrossFit Games start February 27. If you haven’t already, sign-up and see where you stand with others around the world. In addition, representing CFL with your strengths and skills will help us create a stronger team.

Back Squat 3×3 (3@70%, 3@80%, 3+@90% of 1RM)
Deadlift 3×3 (3@70%, 3@80%, 3+@90% of 1RM)

WOD: For time (15 minute AMRAP cap)

3x, 6, 9, 12, 9, 6, 3 of

Clean & Jerks (m:135#/f:95#)
Handstand Push-ups

w/ 15 Double-unders “between” each round so no DUs after the last 3 C&J’s. DUs don’t count as part of reps!!


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