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CrossFit has thrown some super fun Hero workouts our way lately, and 'Roney' is right up there with the best. A perfect combination of rounds, reps, and distance. Any adjustment of either could have tipped the cow. Thanks CFHQ!

'Roney'
4 rounds:
200 meter run
135 pound Thruster, 11 reps
200 meter run
135 pound Push press, 11 reps
200 meter run
135 pound Bench press
                                      

                                T     PP     BP

John- 25:58             95    95     95

Richard- 26:01        95    95    135

Derrick- 26:01       100  100   135

Todd McK- 29:30  55    55     95

Tammy- 23:14 (3)   65    65     65

Casey- 25:59*        95    95    135

Eric- 24:33*            95   95    135

Russell- Rx  36:29

Kathryn- 26:21       55    65    65

Byron- 28:13         135   95    135

Holley- 34:13          35    35    45

Britt- 32:15             70    70    75

Abby- 26:31*         55    55    65

Candice- 29:56*    55     65    75

John M- 18:00 (2)  65    65    135

Dave- 30:45           75    85    135

Erin- 29:40             75    75     75  (time includes another emergency phone call from work!)

Quincy- 26:18 (3)  65    65    135

Jessica- 23:19 (3)  45    45     65

Juan- 26:40           85    85    135

Todd- 25:30         95   135   135

Mary- 16:54 (2)    25    25    65

Paul- 17:00 (2)      65    65   135

Heather- 28:35 (3) 55   55    55

Matt- 19:50 (3)      75   75    95

T- 25:00*              75   85    115

Great job everyone. The word of the day was *UNBROKEN*.... if you got it, outstanding work. Nice job Russell- the only person to get this beast at prescription. This was another deceivingly difficult session. Where did you struggle? The runs were where most said they had issues. Heat, humidity play a factor?

Several people worked off the clock and got some good Thruster, Push press, and Bench practice. Good job you guys. Be pleased, not satisfied- and enjoy the calm before the storm. You will soon be getting these sessions.   

Great job puppies! Thanks very much for your hard work, patience, and consistency. You are motivating everyone to keep pushing, and that is awesome! These are quickly turning to containment issues instead of motivational issues, and that is super strong fuel.

This session is named in honor of  Northern Ireland Constable Ronan Kerr, who was killed on April 2, 2011. Again, an honor to struggle for such a cause. We get to go home and get a nice warm shower when we finish....Not so much for the Heroes.

We are slowly moving closer to the interesting part of the year for CFSF. The Burpee Mile kicks off the the start of the cooler temps and brings us closer to the Winter Circus. We have some fun stuff planned, and as usual, it will be a blast. Crazy F*ckin' Stupid Fun...

Wednesday is a rest day. Open gym at 0600, and 5:15. Take advantage of this for a little extra love. Mobility, skills, a make up session- you name it, you got it. Get it! Be sure to thank Instructors John, and Em.

Thanks for another great day of strength training and conditioning at CFSF.

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