So proud of all of our members out there representing CFLC. So many from our crew are out there in the community, challenging themselves and testing their training in so many different events. Whether it’s at a CrossFit competition, a run or on the job working towards becoming better employees and better leaders. It makes me so happy to see our members succeed while repping the CFLC!

Congrats to Teka, Matt, and Clancy on the sweep. This means more than you all will ever know. 

Congrats to Marrah and Josie for setting the bar high and supporting one another, crushing a 6+ mile ruck. 

30 Front Squats (95/65)
Row 200m
25 Front Squats (135/95)
Row 200m
20 Front Squats (165/115)
Row 200m
15 Front Squats (205/135)
Row 200m
10 Front Squats (225/145)

Performance Team
After class work:
5 Sets
1 minute Atlas Stone Holds
1 Peg Board Ascent (If you cant ascend then 4 Peg Board pull-ups)
15 GHD Sit-Ups
8 Dumbbell Box Step Ups

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