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Strength AND conditioning. That's what distinguishes CrossFit from the globo gyms, and the body builders. The difference? The appearance of fitness and actual fitness. Big difference.

Shoulder press  3-3-3-3-3-3-3

Kathryn- 65  1:56
Sharon- 45-50-55-60-65-70-70
John- 135-145-155-165-165-165-165
Candice- 45-50-55-60-65-70-70
Nicole- 35-45-50-55-60-65-65
Cliff- 135-145-155-165-175-185-225  1:34
Dave- 95-105-110-115-120-125f-125f*  1:45
Elizabeth- 35-45-45-45-45-45-45  2:39

'Cindy'
20:00 AMRAP
5 pull-ups
10 push-ups
15 squats

Erin- 11 + 5 pull-ups
Derick- 12
Russell- 12 + 10 push-ups

Good job guys. Super strong lifts that finish in a perfect overhead position. Easier said than done. And well done is much better than well said. That third rep. That third rep can be elusive. Nice job getting that third rep everyone, and good job on getting a PR Dave.

There was a 500 meter row for time tacked on for the strength session. Great times Cliff, and Dave. The lunchtime pups got a nice introduction to 'Cindy', another all time CFSF favorite, and did great getting good round totals. Nice job afternoon puppies.

Nighttime puppies... PENALTY! What's the first thing you do when you arrive at CFSF?

www.mobilitywod.blogspot.com

Tuesday is a paleo rest day. Eat like a caveman. Get some love. Use a pain ball, foam roll, ANYTHING. Your body thanks you.

www.cindystable.com

CFSF thanks you for all the great fuel, wicked strong efforts, and good times.

Hard play, fun work.
CFSF