130418

Legs got hammered alright. No worries, they'll recover. It was a great day to be out and running, we caught a break there.

4 rounds:

400 meter run
50 Squats

John- Rx  13:19
Lynde- Rx  13:26
Kathryn- Rx  14:55
Derrick- Rx  14:02
Russell- Rx  14:26
Allie- Rx  17:47
Eric- Rx  12:55
Alice Anne- Rx  15:30
Abby- Rx  14:08
Candice- Rx  18:33
Casey- Rx  18:05
Erin- 16:31 row
Emilee- 17:16 1/2 squats
Tammy- Rx  15:36
Teresa- Rx  14:53
Todd McK- Rx  17:37
Mark- Rx  12:58
Jimmy- Rx  12:50
Sharon- (3) 15:08
Ken- 14:12  30 squats
Britt- 17:45  30 squats

Great workout everyone. Super fast Eric, Jimmy, and Mark. You guys are fast! That speed benefits everyone as it makes us all run faster. Thanks!

While not exactly a runners favorite, this workout was an anaerobic nightmare. The power people paid a heavy price. Good job hanging tough. Great job puppies. Some Rx'd, some scaled- either way, thanks for that strong fuel.

The weekday rest day open gym was a success. Big THANKS to John, and Emilee. There are two opportunities to train on weekday rest days: 0600 and 5:15 pm. Get some extra love. You need it.

www.mobilitywod.blogspot.com

Find a mobility or two for those legs and hips. They deserve a little attention and will thank you for giving them some.

Thanks for another great day at CFSF.

They say "No!" CrossFit says "Yes!"
CFSF