130611

This workout is a monster. We love monsters. We really love crushing monsters. Our tables were turned this time. We were crushed. Loved it. 

21-15-9 reps of:
Left-arm Kettlebell snatch, 53/35
Right-arm Kettlebell snatch, 53/35

Pull-ups

Lynde- 20  8:52

John- Rx  8:59

Derrick- Rx  9:58

Erin- 30  15:38

Russell- 35  8:33

Todd McK- 20  14:30

Allie- 20  13:57

Lindsey- 20  15:24

Tammy- Rx  15:29

Teresa- 30  30  9:13

Holley- 18  17:19

Shannon- 20  14:26

Sharon- 15  14:58

Heather- 20  10:37

Juan- Rx  8:30

Lex- 35  9:23

Jordan- 20  13:45

Britt- 35  13:34

Fletcher- 25  10:48

Ashley- 20  13:05

Dave- 35  9:07

CJ- 15  12:37

Abby- 20  8:19

Byron- 35  9:19

Jimmy- Rx  10:10

T- Rx  11:22

Great workout everyone. Especially you guys who just learned the Snatch. Outstanding! We have some super athletes at CFSF. Show and go.

The Kettlebell snatch is a mutant combination of a swing, snatch, and high pull. We talked about punching through, and allowing the kettlebell to land softly. Anybody have any bruises? This is easier said than done, and we know that well done is better than well said.... 

Great job getting dialed in. Thanks for those wicked good efforts.

We had a big crowd last night. Thanks very much for your patience. CFSF has a lot of room, but can get crowded fast. In order to keep class size reasonable, we are adding a 6:45 pm M-F class. 

PLEASE BE ON TIME. 

Wednesday is a rest day. Use your time wisely, and do something that feels good and helps you recover. Puppies- 5:15 pm for EBM/skills. Be there. 

Thanks for another great day at CFSF. Thanks again for the efforts, and good times.

On time, on target, never quit.

CFSF