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Wednesday, December 31, 2014


The last workout of the year and it's Hang snatch ones. Couldn't have been any better if we'd asked. Thanks CFHQ!

Hang snatch 1-1-1-1-1-1-1

Todd McK- 80
Paige- 40
Casey- 145
Tammy- 80
Teresa- 100*
Juan- 100
Jeremy- 65
Tommy- 115*
Stephen- 85
Sharon- 55
Caitlin- 55
Todd- 135
T- 120

Great work everyone. Casey, Teresa, Todd, and Tommy- monster lifts, and nice *PR's. Your hard work is paying off, and you are motivating everyone else to continue to work hard. That's good stuff.

The Snatch will expose flexibility, stability, and positioning faults indiscriminately. Tight shoulders and soft cores are usually the culprits and will always lead to a missed lift. The drills we did before the wod can help a lot. Grab a stick and practice ANYTIME. 

Check your ego at the door too. Somewhere in Russia there's a 15 year old girl using our max lifts as a warm-up. That being said, NEVER get discouraged. Few of us did any Olympic lifting prior to starting CFSF and everyone has come a long way. You're SNATCHING. You're hitting the targets we've set. Thanks for that hard work.

CFSF will be closed until January 2 when we will resume our normal schedule. It's been an interesting year to say the least. We do have one big change this year from any other previous year; Mother nature plays for keeps, and she always wins. For the first time ever we have heat at CFSF to warm the gym up on those super cold days. Thanks for choosing CFSF and best wishes for a very successful 2015 full of *PR's, and positive vibes for everyone.

We are profoundly thankful for all of you.


Tuesday, December 30, 2014


Our first day back after the Winter Circus and POW! Right in the nose. Second verse just like the first, and after nine previous Hero workouts, another Hero workout. Welcome back, and thanks CFHQ.

400 meter run
155 pound Clean and jerk, 15 reps
400 meter run
30 Toes to bar
400 meter run
45 Wall ball shots, 20/16
400 meter run
45 KB swings, 1.5 pood
400 meter run
30 Ring dips
400 meter run
155 pound weighted Lunges, 15 steps
400 meter run
                                        C+J        KB        L
Todd McK- 42:01            45          35        35
Paige- 1/2 reps 30:48        45          30      
Tammy- 1/2 reps 24:48     65          35    
Teresa- 33:11                   75          35        75
Jeremy- 33:40                   85          53        85
Todd- Rx  32:12
Caitlin- 30:15                    55          35        55
Juan- 32:50                      85           44        85
Stephen- 35:37                 95          53        95
Caroline- 1/2 rep 29:17    45          26      
Matt- 38:18                     135         53        95
Tommy- 35:51                  65         35        65
Great workout everyone, and super good job going Rx'd Todd. That's wicked strong fuel for everyone. THANKS! The goal of a chipper style workout is to just keep moving at a manageable pace and finish strong. Even the CFSF runners had difficulty finishing strong today. That's a cool 1.75 miles, a quarter mile at a time.

Todd O killing the Loaded lunges!
This workout is named in honor of Marine Staff Sergeant Leon Lucas, assigned to the 3rd Battalion, 4th Marine Regiment , who was killed August 1, 2011 in the Helmand Province, Afghanistan

Tuesday will be the last day to train until Friday, January 2 when we will resume our normal schedule. Thanks for another great day at CFSF.

3-2-1 Go!

Tuesday, December 23, 2014


Is the light at the end of the tunnel the end, or the train? That remains to be seen. After the Modular workout, we have just one more workout left and the 2014 Winter Circus will be secured. We've saved the best for last, the 12 Days of Christmas. Here's the lineup:

2. 24" Box jumps
3. Thrusters, 95/65
4. Pull-ups
5. Burpees
6. Toes to bar
7. Wall ball shots, 20/16
8. KB swings, 53/35
9. Double-unders
10. Walking lunges, 5 steps each
11. Hang power clean, 95/65
12. Snatch, 95/65

Since there was a little confusion LAST Christmas, let's review: This is a progression/regression workout. You'll start with one Handstand push-up, then two Box jumps, and another Handstand push-up. Then three Thrusters, two Box jumps, and another Handstand push-up. You will continue to move one day up and each of the previous days down until the last set: 12 Snatches, 11 Hang power cleans, 10 Walking lunges....down to the last Handstand push-up.  1, 2-1, 3-2-1, 4-3-2-1, 5-4-3-2-1 up to 12-11-10-9... Got it? Good.

This has been a great Circus. The workouts selected required no substitutions, not a lot of high skill stuff- just hard work. Here's the 2014 lineup:


Jag 28

Hopper/Interval generator
The 12 Days of Christmas

That's an impressive list considering the Winter Circus had it's humble beginning in 2008 with three Hero workouts in a row. Almost comical now, we thought we were badass mofos then. Securing the Winter Circus proves that we can do much more than we think we can, and that most of out limitations are self-imposed. 

We get asked "why?" quite a bit, why do you people at CFSF do these crazy things? A Burpee mile, Tough Mudders, St. Patrick's Day, The Winter Circus- they are all celebrations of ability. A slap in the face of convention. They have molded, and shaped CFSF into what it is today.

"It is not the mountain we conquer but ourselves."
-Edmund Hillary


Monday, December 22, 2014


The last few workouts of the Winter Circus aren't quite as tough as the Ladies, or the Heroes, but can be just as devastating. The Hopper is as random as random can be, and rolling the die to determine the amounts of work, and rest, and the total number of intervals leaves everything up to chance... Super fun.

We had a few 12 rounders, and a couple of 8 round gems that had us working anywhere from :10 seconds to :50 seconds, with rest varying from :10 seconds to :30 seconds. Not too bad at all. Certainly easier to manage than the 12 rounds of :50 seconds of work and :10 seconds of rest we're used to seeing with the roll of the die.

We never let these people roll again. Way too dicey.

Most everyone that picked out of the hat had a nice distribution of exercises, one unlucky guy not so much- three rounds of Thrusters. Not sure whether to congratulate, or apologize to him. Unwavering, he stood up to the challenge and did great.

That's good fuel.

The Hopper is the last of the loaded stuff until the 12 Days. Modular is next and the intervals are set at 1:1 which means show up with a lot of fuel in your tank and be ready!

Thanks for another great day at CFSF. Thanks for all the hard work you've put in so far. Stay tough, there's only two more to go before we can secure the 2014 Winter Circus.


Saturday, December 20, 2014


Everyone that showed up for the last Hero workout was pleasantly surprised to see another option on the board with 'Jared'. 'Michael' is an old friend and as usual, we were happy to see him.

3 rounds:
800 meter run
50 Back extensions
50 Sit-ups

Juan- 28:26
Todd McK- 22:42
Paige- 29:54
Teresa- 23:48
Jeremy- 25:54
Stephen- 24:38
Candice- 27:13
T- 23:30

Great workout everyone! Super fast finish Todd McK! Although 'Michael' is no walk in the park, the 160 Pull-ups and 280 Push-ups were enough to persuade everyone to pass on 'Jared', understandably.

The good news is that the Hero portion of the Winter Circus is over. 'Michael' was the curve ball. Fate largely determines what we do and how long we do it next time, which is ALWAYS interesting. It's the epitome of the CrossFit model; unknown variables left up to chance. Cool stuff.

There's just three workouts left, and we saved the best for last. Guaranteed blasts.

This workout is named in honor of U.S. Navy Lieutenant Michael McGreevy, who was killed June 28, 2005, in Afghanistan.

Thanks for another great day at CFSF. You are all awesome!

"Only a dickhead couldn't love this stuff."
-Adrian Bozman


Friday, December 19, 2014


This was another high volume workout that surprised us by turning out to be a total blast. Just keep moving.

12 rounds:
45 pound Dumbbell hang squat clean, 10 reps
6 Handstand push-ups

Eric- 30  18:13
Joan- (10) 8  12:44
Carrie- 10  16:10
Todd McK- 15  16:34
Paige- 9  22:55
Candice- 15  18:45
Casey- 30  19:05
Dustin- 25  18:51
Teresa- 15  17:44
Jeremy- 20  19:41
Todd- 30  17:08
Stephen- 20  18:19
T- 25  16:16

Great workout everyone! The good news is EVERYBODY got inverted today. No standing subs at all. Paige, Joan, EXCELLENT HSPU's! Your hard work has paid off. That's more good stuff.

Congratulations. We see the light at the end of the tunnel, and it's NOT the train. We have just one more Hero workout, then the Hopper, Modular, and finally the 12 Days. The 2014 Winter Circus is almost over. You've made it this far, just a little more to go. But the show isn't over yet. There will be curve balls thrown.

This workout is named in honor of  U.S. Army Specialist Nicholas Steinbacher, assigned to the 2nd Battailon, 5th Cavalry Regiment, 1st Brigade , 1st Cavalry Division, who was killed December 10, 2006 in Baghdad, Iraq.

Thanks for another great day at CFSF. Thanks for your monster efforts. Thanks for choosing CFSF.

Soft is contagious. Don't catch it.

Thursday, December 18, 2014


Eight rounds sounds like a lot, and it can be if you don't stay in the here and now and just keep moving. Thinking about the end just stretches it out. With these numbers it quickly turned into the Push-ups channel. All Push-ups, all the time with NO commercial breaks.

8 rounds:
185 pound Front squat, 5 reps
26 Ring push-ups (*reg/ball PU's)

Joan- 35*  25:53
Juan- 95*  20:51
Dustin- 135*  23:55
Todd McK- 95  30:20
Paige- 55*  28:10
Eric- Rx  25:15
Todd- Rx  21:58
Teresa- 105*  26:51
Jeremy- 115  28:10
Sharon- (5) 55*  14:15
Stephen- 125  26:26
Caroline- (7) 35*  19:18
Tommy- 115  31:40
Caitlin- 75  30:02
T- 95  26:14

Great workout everyone! Outstanding job going Rx'd Eric, and Todd. That's tough stuff on any workout, super tough on a Hero workout. Great job if you got all your Push-ups on the rings- multiplanar movement that demands outrageous amounts of stability from us.

The Front squats were more like a side note today. A brief rest from the Push-ups.

This workout is named in honor of  U.S. Army Specialist Christopher Gathercole, assigned to the 2nd Battalion, 75th Ranger Regiment, who was killed on May 26, 2008 in Ghazni, Afghanistan.

We have two Hero workouts left before the real fun starts. Standby. Thanks for another great day at CFSF. Thanks for your monster efforts and super strong fuel. Heroes deserve it.

"Buy the ticket. Take the ride."
-Hunter S. Thompson


Tuesday, December 16, 2014


We're moving smoothly through the Winter Circus and with just a few more Heroes left no casualties, no broken bones, or close calls- just the usual hazards we face when we venture outside our box for runs. And there were runs.

95 pound Clean, 30 reps
30 Pull-ups
800 meter run

Juan- 65  38:00
Todd McK- 45  37:15
Paige- 35  45:27
Dustin- 75  39:35
Joan- (2) 35  30:08
Carrie- 35  36:04
Sharon- (2) 45  32:24
Stephen- 75  36:53
Tommy- (2) 75  33:55
Caitlin- 45  35:43
Taj- (DL) 95  38:00
T- 75  37:15
Wesley- 65 PC  27:35
Jeremy- 65 PC  28:40
Teresa- 65 PC  33:55
Todd- 115 PC  37:16

Great workout everyone! There were some fast finishes and some that bordered on cruel and unusual punishment. Good job hanging tough. All the Hero workouts have been pretty tough, but this workout required a little extra motivation. I haven't wanted to stop anything as much as I wanted to stop after the first round of 'Badger'. Thanks Sharon, Stephen, and Taj for the super strong fuel that motivated me to finish. 

That's good stuff.

We had a few targets set with the Cleans- THANKS for hitting them! Sloppy movement wastes fuel in the biggest way. Good job staying TIGHT and CLEAN. 

This workout is named in honor of  Navy Chief Petty Officer Mark Carter, killed on December 11, 2007 in Iraq.

We are one week away from the "12 Days of Christmas" workout. Tuesday, December 23 at 5:00 pm. It's a good lineup and a guaranteed blast. We will get a group photo before the workout starts so even if you aren't rolling come by and get in the photo! We'll have Friday on Tuesday afterwards.

Here's the holiday schedule: CFSF will be closed 12-24 through 12-28. We'll be open 12-29 and 12-30. Closed 12-31 through January 2. We'll resume our normal schedule January 3rd.

Tuesday is a rest day. Open gym 5:15-6:15. Take advantage of your extra time and do something that helps you recover. It's your business, and your body will thank you. Thanks for another great day at CFSF.

Be someone special.

Monday, December 15, 2014


Does the nail know what's about to happen? Good job showing up for what we know will be hammer time.

3 rounds:
1000 meter row
50 Burpees
50 Box jumps, 24" box
800 meter run

Caitlin- 53:07
Tommy- (2)  48:38
Todd McK- 55:34
Paige- 69:00
Taj- 60:55
Stephen- 59:14
Jeremy- 58:23
Teresa- 60:00
Todd- 56:27
T- (2)  37:00

This was a long one. Great job holding on tightly through to the end. Debatable as to whether the Burpees, or the Box jumps were tougher today, they both drank copious amounts of fuel- that we know for sure. Even the CFSF aerobs were turning a little green by the end.

This workout is named in honor of  U.S. Army Staff Sergeant Marc Small, assigned to the 1st Battalion, 3rd Special Forces Group, who was killed on February 12, 2009, during combat operations in Faramuz, Afghanistan.

Thanks for another great day at CFSF. Thanks for the super strong fuel and enthusiasm. The only way out is through.



All Hero workouts demand monster efforts from us, some a little more than others. This was a homegrown Hero, and the workout was given exceptionally monstrous efforts. Great job guys.

'Jag 28'
800 meter run
28 Kettlebell swings, 2 pood
28 Strict pull-ups
28 Kettlebell clean and jerk, 2 pood
28 Strict pull-ups (*kip)
800 meter run

Matt- 1.5  20:26*
Taj- 1.0  22:22
Jeremy- 1.5  20:36*
Todd- 1.5  22:57
T- 1.5  19:20*

Great workout guys! This was a fun little chipper that definitely delivered. Nice job on the Strict pull-ups Todd, and good job getting through another tough wod Taj.

This workout is named in honor of  U.S. Air Force Senior Airman Mark Forester, assigned to the 21st Special Tactics Squadron, who was killed September 29, 2010 during combat operations in the Uruzgan province, Afghanistan.

Thanks for another great day at CFSF. We are moving smoothly through the Circus, three Heroes down, only a few more left. Hang tight!


Friday, December 12, 2014


The second Hero workout was another high volume lung burner that turned out to be a total blast. No additional motivation necessary. We were on auto pilot. Just keep moving.

10 rounds:
100 meter sprint
10 Pull-ups
100 meter sprint
10 Burpees
:30 second rest between rounds

Juan- 31:33
Lee- 8 + 200m
Dustin- 33:12
Eric- 26:58*
Matt- 31:27*
Todd McK- 28:20*
Paige- 8 + 10
Joan- (8) 31:06
Klare- 31:27
Todd- 30:04*
Carrie- 9 + 5
Teresa- 29:52*
Jeremy- 29:27
Caitlin- 27:48
Tommy- (5) 19:36
T- (5) 18:55*
Wesley- 25:47

Great workout everybody. That's a cool 2000 meters of running, 100 Pull-ups, and Burpees. Congratulations and excellent work getting these *UNBROKEN, which is always a main objective at CFSF.

There was a 36:00 minute time cap in place and three people got caught. Most agreed that the Burpees were where things started to slow down. They were a tall glass of suck- they always are. Take comfort in knowing that Burpees hate us too.

As usual, when we venture outside our box, things get interesting. It's an urban jungle filled with obstacles, and hazards that we have to be aware of. Not to mention that we're beside the hobo highway as well. We had traffic. Vehicular and pedestrian. That keeps things interesting to say the least. Good job staying out of their way!

This workout is named in honor of  U.S. Air Force Senior Airman Bradley Smith, assigned to the 10th Air Support Operations Squadron, who was killed on January 3, 2010 in the Zhari district, Kandahar Provence, Afghanistan.

Friday is a rest day. Open gym 5:15-6:15 for skills, a missed wod, or mobility. Thanks for another great day at CFSF. Standby. Saturday is next and he's from Tuscaloosa.

On point.

Thursday, December 11, 2014


When Holleyman popped up on the main site this fall the decision had to be made whether to keep the workout in the Circus, or switch. Unanimous. Keep Holleyman.

30 rounds:
5 Wall ball shots, 20/16
3 Handstand push-ups
225 pound Power clean, 1 rep

Juan- 85  26:15
Todd McK- 85  25:16
Paige- 65  36:03
Eric- 155  25:58
Matt- 135  24:14
Joan- 65  28:06
Dustin- 155  27:49
Teresa- 105  34:57
Jeremy- 95  34:47
Candice- 85  29:56
Caitlin- 70  24:31
John- 205  34:03
Wesley- 165  29:08
Todd- 155  26:47

Great workout everyone. Good job hanging tough. There were a few people who didn't get on the board who were also rolling- THANKS for your hard work and attention to detail. You're getting a taste of what's on the way.

This workout is named in honor of  U.S. Army Staff Sergeant Aaron Holleyman, assigned to the 1st Battalion, 5th Special Forces Group, who was killed August 30, 2004 in Khutayiah, Iraq.

Thanks for another great day at CFSF. Thanks for your monster efforts and wicked strong fuel.

3-2-1 Go!

Wednesday, December 10, 2014


We finish the Ladies up with a real ball breaker- 'Fran', affectionately known as the "F" word at CFSF, who is loved, or hated but NEVER ignored. There were options; some people would rather do ANYTHING except 'Fran', and we feel your pain.

21-15-9 reps:
95/65 pound Thruster

Juan- 65  6:25
Todd McK- 45  5:07
Joan- 35  10:26
Lee- 45  6:27
Jeremy- 75  6:27
Paige- 35  9:48
Caroline- 25  8:12
Caitlin- 45  4:35
Teresa- Rx  4:39
Taj- 45  8:48

1000 meter row
45 pound Thruster, 50 reps
30 Pull-ups

Dustin- 11:42
Casey- 10:45
Todd- 8:48
Jeremy- 10:49

Great workout(s) everyone. Welcome to CFSF Lee, and Taj. 'Fran' is a CrossFit rite of passage and you guys did great. Although the option wasn't too much better than the wod- hammer to the hand, or hammer to the foot kinda thing, it's still nice to have options.

Good job Jeremy. Doublemint gum today.

Heroes are next. Standby. You've made it this far. There's still a little more left. Thanks for another great day at CFSF. Thanks for your hard work and monster efforts.



Like 'Charlotte', 'Caroline' is also obscure. But we found her, and she's a winner.

185 pound Power clean, 10 reps
500 meter row
185 pound Power clean, 15 reps
750 meter row
185 pound Power clean, 20 reps
1000 meter row

Caitlin- 75  19:24
Todd McK- 65  14:55
Tommy- 95  17:15
Juan- 85  15:02
Sharon- 45  18:25*
Stephen- 115  17:24
Joan- 35  16:34*
Matt- 135  19:10
Todd- 135  19:12
Teresa- 85  16:10
Wesley- 95  13:25
John- 95  12:13
Jeremy- 95  14:50
Eric- 115  13:25

Great job everyone. Olympic lifts for reps can get dicey fast if you aren't hitting the cues we've discussed, and this workout is a great example of just that. Rushing your set-up only leads to greater impatience, and then timing is off as well. You're working harder than you have to.

Move with a purpose, but don't rush and forget the most important thing: Form.

Thanks Sharon, and Teresa, and thanks for another great day at CFSF.



Some of the Winter Circus workouts are obscure, seldom seen outside this time of the year. 'Charlotte' would definitely fall in this category. Another fun, yet deceivingly difficult session.

21-15-9 reps:
95/65 pound Overhead squat
95/65 pound Sumo deadlift high pull

Sharon- 35  8:25*
Juan- 75  7:01
Joan- 35  8:47*
Todd- 75  8:25
Matt- 75  10:11
Teresa- Rx  7:55
Casey- Rx  7:12
Candice- Rx  6:37

Nice workout everybody. These two exercises are mother grabbers of the highest order. Good job hanging on tightly through to the end. Outstanding job going unbroken Joan, and Sharon.

Keep moving.

Thanks for another great day at CFSF.

On time, on target, NEVER quit.


'Cindy' is an all-time CFSF favorite that the PT people love to see. She, along with her cousin 'Mary' have become an integral part of the Winter Circus. No double-dippers today....

20:00 AMRAP
5 Pull-ups
10 Push-ups
15 Squats

John- 21 + 3
Wesley- 22 + 11
Eric- 18 + 7
Dustin- 12
Carrie- 12+ 5
Casey- 15
Todd McK- 16 + 5
Paige- 8 + 27
Juan- 13 + 8
Sharon- 8
Stephen- 14
Candice- 13 + 16

20:00 AMRAP
5 Handstand push-ups
10 Pistols
15 Pull-ups

Joan- 6 + 14
Teresa- 8 + 9
Todd- 8 + 5
Matt- 8

Great workout(s) everybody! We had some monster round totals, and SOLID PT from everyone. As they go, this is a fun one. Really. Hope you enjoyed it.

Standby. The 2014 Winter Circus is just getting going.

Big THANKS to Sharon, Teresa, Todd, and Casey.


Thursday, December 4, 2014


We finished the first Winter Circus cycle with a couple of CFSF favorites, 'Grace', or 'Isabel'.

135 pound Clean and jerk, 30 reps

Juan- 85  4:50
Dustin- Rx  4:28
Eric- Rx  4:40
Todd McK- 65  4:25
Paige- 45  5:27
Joan- 35  3:35
Carrie- 55  6:09
Teresa- 85  2:46
Matt- 115  4:58
Caitlin- 65  5:09
Stephen- 95  3:43
Todd- Rx  3:47
Sharon- 65  7:15
Candice- 75  4:28
Jeremy- 75  4:32
T- 115  4:12

135 pound Snatch, 30 reps

Dustin- 95  2:35
Eric- 95  2:50
Teresa- 65  2:00
Matt- 75  2:25
Stephen- 65  2:23
Todd- 75  1:33
Jeremy- 65  3:03
T- 75  3:32

Great workout(s) everyone. Nice job getting 'Grace' as prescribed Dustin, Eric, and Todd, and super fast finish Teresa.

We had a two for one sale and eight people took advantage. These are the CFSF "energizer bunnies" who, with a big smile on their faces, will just keep going, and going. What's more is that if there were a third option, these people would have gotten it too. Do more. Be more. That's good fuel.

Thursday is an OS rest day. Open gym 5:15-6:15 for skills, or mobility. Take advantage of this extra time.

Thanks for another great day at CFSF.

Movement = Life.

Wednesday, December 3, 2014


The second workout of the Winter Circus was 'Heather', a fun little triplet that we've never seen before and she's a beauty.

3 rounds:
500 meter row
225 pound Deadlift, 12 reps
21 Ring rows

John- Rx  16:24
Wesley- 185  15:25
Carrie- 95  17:36
Todd McK- 115  16:47
Paige- 85  19:11
Dustin- Rx  16:50
Joan- 65  17:05
Casey- Rx  18:11
Teresa- 115  13:18
Caitlin- 95  13:45
Stephen- 165  14:25
Sharon- 95  17:06
Jeremy- 185  13:52
T- 185  13:32

3 rounds
400 meter run
21 Kettlebell swings
12 Pull-ups

Lee- 35  13:34
Taj- 35  12:48

Great workouts everyone. Nice work as prescribed Casey, Dustin, and John, and super fast finish Teresa. 'Heather' was a deceivingly difficult workout. Ring rows sound manageable but are much more difficult following Deadlifts.

Did you stay within the :10-:15 second goal from the first row through to the third? Most went out like a house on fire which resulted in successively slower rows by the third round. We like consistency at CFSF so do you govern the first half, ensuring a stronger finish? Or do you go out strong and hope to stay strong through to the end? Yes. These are the things you learn about yourself over time as you train.

Good job Lee, and Taj. 'Helen' is our go-to girl and you guys did great. Thanks for your hard work and monster efforts.

Wednesday is the last day of the first cycle, and there will be options. It's going to be a blast.

Thanks for another great day at CFSF.

Flat backs, big hips, and deep dips.

Tuesday, December 2, 2014


Welcome back! CFSF hopes everyone had a great Thanksgiving break but, IT'S OVER. There were a few hardcore CFSF coaches that came in a got in some monstrous sessions during their break, and a fun little 12.1 repeat on Thanksgiving day. What? Repeat?

It's here. The 2014 Winter Circus has arrived, and Barbara starts the show.

5 rounds:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
3:00 rest between rounds

Dustin- 48:46
Juan- 42:03
Todd McK- 49:23
Paige- 54:54
Lee- (1/2) 32:58
Joan- 53:08
Casey- 43:26
Tammy- (3) 26:00
Eric- 40:55
Stephen- 36:04
Caitlin- 35:18
Matt- 42:10
Jeremy- 51:21
Caroline- 37:20
Teresa- 44:55
Taj- (3) (1/2) 16:30
T- 34:30
John- 32:52
Wesley- 32:11

Max Burpees in 7:00

Teresa- 83
Todd- 80
Jeremy- 77
Juan- 65
Lee- 55
Taj- 30
Todd McK- 107
Pasige- 58
T- 80

Great job everyone. Monster Burpees Todd McK, and super fast finish Wesley. Burpees and Barbara have one thing in common- someones ass is getting kicked, and we know it's going to be us. But that's why we do it. It makes us better.

For the uninitiated, Barbara is a kick in the groin. She mellows with exposure. Good job hanging on through to the end, which for some bordered on cruel and unusual punishment. Welcome to CFSF.

The Winter Circus will prove that you can do much more than you think you can. It's just mind over matter. In 2008, we did three Hero workouts in a row and thought we were bad ass mofos. Somehow that has turned into a one month celebration of  the ability, determination, and fortitude that CrossFit demands of us.

Show up. Work hard. Repeat. Repeat? Yes.

Thanks for another great day at CFSF. Thanks for your hard work, monster efforts, and super strong fuel.

"A single twig breaks, but the bundle of twigs is strong."


Wednesday, November 26, 2014


CrossFit can bend time, anytime, and frequently does... 20:00 minutes felt a like more like 26:00 minutes today and around the 10:00 minute mark it sinks in- this is going to get long. However, this was another super fun workout that paired PT with Olympic lifts for reps into a beautiful, destructive little wod. Thanks CFHQ!

20:00 AMRAP
95 pound Clean, 10 reps
10 Dips (*band assist/^ring)

Juan- 65  7 + 10
Carrie- 35*  7 + 9
Casey- Rx^  7
Todd McK- 45  7
Paige- 25*  7 + 10
Teresa- 65*  9 + 2
Todd- Rx^  9 + 2
Jeremy- 75*  8
Matt- Rx^  6 + 2
Stephen- Rx  6 + 5
Candice- 65*  6 + 2
Taj- (10:00) MBC 16  4 + 4
Lee- MBC 16  9 + 10
Joan- 25*  7 + 6
T- 75^  8 + 14

Great workout everyone! You're Cleaning! And it all looked good. Thanks for that hard work. Nice round totals Lee, Teresa, and Todd.

We talked about efficiency and had a few targets set: patience, timing, and a fast flip. Good job hitting them. Most got the Dips sans band, but we still have some band addicted people. Dips are doable. Practice them more. If the warm-up calls for Push-ups, get a few Dips too. You'll get stronger before you know it.

Pace is key with AMRAPs. Go out too fast makes coming home awful. There are things you learn about yourself over time as you train consistently at CFSF. How fast can you go? How quickly can you recover? How far can you push yourself before you turn inside out? Most people have never been tested like this and some have never worked as intensely as we do and they dislike it. We thrive in it. We ask for another serving please.

"Performance is directly correlated with intensity. Intensity is directly correlated with discomfort."
 -Greg Glassman

Intensity is the motor that drives the bus. Get used to it, or get off the bus at the next stop.

Thanks for another great day at CFSF. We will be closed until Saturday when we will resume our normal schedule. CFSF wishes everyone a very nice Thanksgiving. Enjoy the break, and get some mobility/flexibility every day you're away. Everything counts.

"It's not gonna happen through osmosis."
-Todd Owen


Tuesday, November 25, 2014


We love to see Deadlifts, except the day after a bunch of us chose Deadlifts as a wod sub. Well, most of us still loved to see them. Thanks CFHQ.

Deadlift 3-3-3-3-3

Juan- 275
Allie- 130
Teresa- 215
Todd- 395
Matt- 305
Jeremy- 275
Stephen- 295
Tommy- 335
T- 295

'Pull-up/Slam down'
10 rounds
10 Pull-ups
15 Ball slams

Todd McK- 16  17:59
Joan- (5) 14  9:20

'Kalso lite'
3 Burpees every minute on the minute. You have the remainder of 
the minute to perform Thrusters until you have accumulated 50.
Your score is your time.

Teresa- 65  4:55
Paige- 35  9:54

Great workouts everyone. Nice display of rigid flexibility as well. Monster Deadlifts Matt, Teresa, Todd, and Tommy- you are all STRONG! The Deadlift is a neuroendocrine slam of the highest order and heavy counts.

Coach Glassman calls the Deadlift the 'Healthlift' because it has so many positive associations with strength and vigor. We Deadlift daily. Anytime we pick anything up. Strength and conditioning Coach Dan John has three easy steps for getting stronger:

1. Pick something heavy up off the ground.
2. Pick something heavy up off the ground and put it over your head.
3. Pick something heavy up off the ground and walk around with it.

Sound familiar? All of it does to CrossFitters. We do these things daily, and satisfy all three with our 'Gym Tour' warm-up, which turns out to be another CFSF favorite...

Good job Joan, and Todd McK- 100 Pull-ups and 150 Ball slams is a lot! Really good job Paige and Teresa- 'Kalso', or 'Kalso Lite' is a mother grabber and she's mad. Nice work you two!

Welcome to CFSF Taj. Be consistent, listen to your body, and hang on tight!

Tuesday is the last training day until after the Thanksgiving break. We will resume normal schedule Saturday, November 29. Then it's on! The 2014 Winter Circus is back in town for the whole month. We have some real beauties lined up, and as usual we'll finish with 'The Twelve Days of Christmas'.

Thanks for another really great day at CFSF. Thanks for your monster efforts and wicked strong fuel.


Monday, November 24, 2014


The Muscle-up is one of the pinnacle exercises in the CrossFit world that requires strength, skill, and regular practice. Some cringe when they see MU's in the wod, others revel. Which are you?

We had options today simply because the sub for MU's can be worse than the MU's themselves.

2 rounds:
205 pound Front squat, 10 reps
10 Burpee muscle-ups (*3:3)

John- Rx  10:20
Todd- Rx  11:39
Teresa- 95*  12:01
Jeremy- 95*  14:01
Candice- 65*  14:23

'Deadly Push-ups'
10 rounds:
10 Deadlifts
15 Push-ups

Todd- 115  15:38
Paige- 55  21:28
Casey- 225  20:00
Tommy- 135  19:24
Joan- (5) 95  11:39

'Pull-up/Slam down'
10 rounds:
10 Pull-ups
15 Ball slams

Lee- 16  20:00
T- 20  14:15

Great workouts everyone. Really good job stepping up the the plate and getting the HQ wod as Rx'd, OR scaled, which was no walk in the park. Only CrossFit can increase the difficulty of a MU by adding a Burpee. Thanks CFHQ!

One common thread between all three workouts: crushed by the end. That is the objective.

Thanks for another great day at CFSF.



This was another super tough, super fun workout. Thanks CFHQ.

3 rounds:
50 GHD sit-ups (*1:1 Abmat, 20/16)
25 Strict handstand push-ups (^sub)

Joan- 12:00*
Todd McK- 14:47*
Tommy- 12:18^
Teresa- 23:33
Todd- Rx  13:36
Caroline- 20:00*^
Matt- Rx  15:34
Jeremy- 14:46*
John- Rx  13:29

We have some criteria set up regarding GHD use for sit-ups because GHD sit-ups can destroy cores for days. Some subbed them out entirely, some mixed them, but most got the GHD sit-ups today. Good job. 

Handstand push-ups, like Overhead squats, are very difficult exercises very few people do outside the CrossFit world. Excellent work going Rx'd John, Matt, and Todd. Most ended up kipping the HSPU's, which is fine, we'll take anything inverted. Not comfortable getting inverted yet?.Embrace the suck by practicing more. Remember: thumbs forward, elbows locked, and HOLLOW!

Thanks for another great day at CFSF.

Get up. Let's go.

Friday, November 21, 2014


We love strength days at CFSF. That's part of what separates us from any other programs, and makes what we do not only FUN, but effective. CrossFit works! Thanks CFHQ.

Overhead squat 3-3-3-3-3

Eric- 155
Dustin- 165
Teresa- 115
Joan- 50
Todd McK- 90
Paige- 55
Carrie- 45
Allie- 55
Candice- 105
Casey- 195
Sharon- 65
Jeremy- 95
Matt- 135
Todd- 135
Tommy- 115
Caitlin- 65
T- 105

Great workout everyone. Monster squats Casey, and Teresa! Very few people have ever performed an Overhead squat prior to starting CFSF, taking that into consideration really shows the progress and growth you've all made since making the commitment to yourself and to CFSF to do more and be more.

The Overhead squat is a cruel and indiscriminate offender seeking out weakness, instability, and bad positioning. Show any of that and you'll miss the squat. On the other hand, if you stay strong by staying stable and ACTIVE, and maintain proper positioning your chances of making the lift are much greater.

Next week is Thanksgiving. CFSF will be closed Wednesday, Thursday, and Friday. We'll resume normal schedule Saturday, November 29.

Thanks for another great day at CFSF. Thanks for your hard work and strong efforts.


Thursday, November 20, 2014

Thursday Paleo







75 Strict pull-ups is a lot. We had a few guys attempt to get them as prescribed- good job guys. Most saw the writing on the wall and kipped the whole thing. Rigid flexibility.

This was, however, another super fun, and super potent couplet. Thanks CFHQ!

3 rounds:
50 Hip extensions
25 Strict pull-ups (*prog)

Allie- 1/2  7:54
Todd McK- 12:15  32/75
Paige- 17:48*
Carrie- 15:58
Joan- 17:59*
Teresa- 7:50
Jeremy- 12:27
Candice- 9:59
Stephen- 10:22  26/75
Sharon- 10:43
Matt- 10:41
Tommy- 12:30
Caroline- 11:05*
T- 7:35

Great workout everyone, and great job taking a shot Stephen, and Todd McK- the only two to step up and attempt. That is both outstanding, and wicked strong fuel for everyone else. Thanks! Yes Stephen, that's another exclamation point. 

The key word for the Hip extension was "hingy", and we needed to see a fixed back with dynamic hips. Good job maintaining form. Of all the exercises we perform on the GHD's, and especially compared to "Snakey", Hip extension is definitely on the easier side of the road, but did anyone else get the 'clamps' by the third round?

We emphasized Strict pull-ups during the warm-up, and although we didn't see a lot of Strict pull-ups in the workout, we did see a lot of Pull-ups, and less band assist, or progressions. Thanks for your hard work. You're almost there- keep practicing!

Check this article out:

Thanks for another great day at CFSF.

Take every opportunity you're given.

Tuesday, November 18, 2014


Three rounds was perfect for this fun little couplet that targeted grip for destruction and almost did. Just keep moving, keep your rest breaks to below :10 seconds, and before you know it floor lock and temperature modulation have both occurred. Interesting phenomenon.

Three rounds:
30 Toes to bar (*K2E/rev cruncher)
155 pound Clean & jerk, 15 reps

Eric- 115  16:16
Juan- 75  16:44
Todd McK- 65  20:39
Paige- 35*  15:30
Tammy- 65  18:49
Joan- 25*  16:56
Teresa- 75  14:39
Todd- 135  17:27
Matt- 95  18:54
Jeremy- 75  18:28
Tommy- 75*  17:16
Stephen- 85  18:52
Caitlin- 55  13:55
T- 95  14:05

Great job everyone. Super fast finish Caitlin, and monster C&J Todd. You both are STRONG.

Somewhere in the second round it begins to sink in that grip is an issue. One sure way NOT to help is to worry about successive rounds. Instead focus on the here and now, and just keep going. YBF. If not, we'll spray you with more.

Good job Lee. 3 of 9, and WBS. Thanks for your hard work and attention to detail.

Tuesday is a very well deserved rest day. Open gym 5:15-6:15 for a missed wod, mobility, krav maga, or aki-jiu jitsu. Use your extra time wisely. If you can't make it to the gym, take a nice little nap and dream good dreams of smashing wods at CFSF.

Check out what our good buddy Bendy Beth has been up to- great stuff:

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

"These are the times that try men's souls."
 -Thomas Paine


Monday, November 17, 2014


The objective of a strength workout is both to lift as much as possible, and to fail. Failure is a component of success and we must be willing to push ourselves to that limit. Our reward for this discomfort? Growth. Both physical AND mental adaptations to training.

Push press 3-3-3-3-3-3-3

Caitlin- 85
Tommy- 155
Juan- 135
Jeremy- 140
Todd- 210
Teresa- 120
Candice- 105
Casey- 185
Joan- 70

Nice job everybody. Even though we have the benefit of the dip, that third rep can be as elusive as snipe. Good job staying after it.

Big THANKS Teresa.



This was a good one. Another lung burner of the highest order that definitely delivered. Thanks CFHQ!

4 rounds:
100' Loaded walking lunges, 30 pound DB's
30 Box jumps, 24" box
20 Loaded pull-ups, 30 pounds

                               Lunges          Box"          Pull-ups
Lee- (3)  24:12          BW             20"              BW
Jeremy- 22:21            15              24"               BW
Caitlin- 19:46             10              20"               BW
Tommy- 29:49           15              24"               BW
Todd- Rx  26:21
Allie- 14:08                BW            20"              BW
T- 25:40                     15              24"               10

Great workout everyone. Monster session Todd! As Rx'd- outstanding. That's good fuel.

Welcome to CFSF Lee. Be patient, and consistent, listen to your body, and you will succeed. The beautiful thing about success at CFSF is when one of us succeeds, we all succeed. Conversely, when one of us fails, we all feel the sting. That's a supportive community.

This workout turned into the Box jump channel- all Box jumps, all the time. 30 Box jumps after 100 feet of Walking lunges borders on cruel and unusual punishment. Those first few jumps were dicey at best. Just keep jumping.

Thanks for another great day at CFSF. Good prioritization.

Constantly varied, functional movements performed at high intensity.

Friday, November 14, 2014


HQ's timing of a 5k run couldn't have been any better had we planned it- occurring the very day an arctic front moved through. The run reminded many of us of our frozen 2012 Tough Mudder in Washington. Snow falling and we're diving into ice water. Still cold from that...

5k run

Lee- 33:56
Juan- 26:21
Eric- 24:57
Todd McK- 24:57
Paige- 29:31
Allie- 1/2  17:53
Sharon- 4k  30:29
Jeremy- 26:53
Todd- 31:12
Stephen- 29:52

Great runs everyone. Super fast Eric, and Todd McK! Did you settle the tie? Talk about a lung burner- this was it. We've gone from one extreme to another in a quick time span. Good job braving the elements.

Dead bodies in the street couldn't stop us last night...

Check out this article on POSE running:

Friday is a rest day. Open gym 5:15-6:15 for a missed wod, skills, or mobility. Use your extra time wisely. Take care of your business! Your body thanks you, and you'll be happy you took the time when you're finished.

Big THANKS to Eric, and Casey.

!Movimiento es vida!

Thursday, November 13, 2014


This was a super fun little triplet that punched us in the teeth. No worries. We've been punched before, and we'll be punched again. We will ALWAYS get up, and finish.

20:00 AMRAP
5 Burpees
15' Rope climb, 1 ascent ("sub)
30 Double unders (*singles/^mix)

Wesley- 8 + 33^
Lee- (15:00) 5"^
Teresa- 8 + 22"
Dustin- 7 + 4"
Juan- 8 + 6"^
Tammy- Rx  6 + 19
Todd McK- Rx  6 + 17
Paige- 7 + 1"*
Jeremy- 6 + 32^
Todd- Rx  8 + 6
Stephen- Rx  7 + 4
Caitlin- Rx  6 + 4
Candice- Rx  6 + 7
Tommy- Rx  4 + 17
Casey- Rx  10
T- Rx  9 + 6

Great workout everyone. Really good job going Rx'd. Rope climbing, and Doubles are both difficult but completely doable with practice and perseverance. We cut some serious slack by allowing Singles instead of Tuck jumps for the Doubles sub. You're welcome.

Thanks for another great day at CFSF.

On time, on target, NEVER quit.

Wednesday, November 12, 2014


THANK YOU! CFSF Veterans- past and present, active or retired.

We strayed from the path today, and had a blast. Thanks for your rigid flexibility.

'Three Wise Men'

4:00 minute AMRAP
5 Hang snatches, 135/95
10 Bar-facing burpees

2:00 minute rest

4:00 minute AMRAP
10 Power cleans, 135/95
20 Pull-ups

2:00 minute rest

4:00 minute AMRAP
15 Box jump-overs
30 Wall ball shots, 20/16

                              'Jeremy'          'Ben'          'Beau'
John- Rx                  2+8              1+15          1+5
Wesley- 85              2+8              2+10          1+10
Gabe- 95                  3                 2+10          1+13
Caitlin- 35/65          3+1               2+1              1
Jeremy- 65/95         2+12            1+11          1+11
Todd McK- 45/65   3+1             1+16          1+13
Paige- 25/45            1+14           1+11           1+4
Todd- 95/135          2+2             1+20          1+10
Teresa- 65/95          2+8              2+1            1+6
Eric- 95/135            2+3                2               1+8
Casey- Rx               2+1             1+24           1+15
Juan- 65/95             2+5                2              1+12
Stephen- 35/95       2+10              2               0+40
Tommy- 65/95          2                1+20             1
Candice- 55/75       2+2              1+17           1+10
T- 75/95                 2+5                 2              1+18

Great workouts everyone! This was a super fun format with perfect numbers that ensured floor lock for several minutes afterward. Good job hitting it hard through to the end. Really good job getting this one Rx'd!

We did have a few maniacs that used the '3WM' for a warm-up, then got the CFHQ Inverse Tabata... Casey, Teresa, and Todd- the CFSF resident mutants. Do more. BE more.

Thanks for another great day at CFSF. Thanks for your monster efforts and super strong fuel.


Movement = Life

Tuesday, November 11, 2014


'Barbara' is that old friend that visits every now and then who you're happy to see arrive, but happier upon departure. She will kick your ass until your teeth hurt...

5 rounds:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
3:00 minute rest between rounds.

Juan- 42:32
Todd McK- 46:36
Casey- 44:52
Candice- 45:47
Teresa- 43:06

Great workout, and even better prioritization for a nice Sunday afternoon! That 3:00 minutes gets a bit shorter, and shorter each round huh? Feels like it does for sure.

Success with 'Barbara' hinges on your ability to go unbroken, which sounds difficult but isn't. If you go hard, this is just about a 1:1 ratio of work to rest.

Big THANKS to Casey, and Teresa.

Soft is contagious. Don't catch it!


This was another great workout from CFHQ that definitely delivered the desired effect. Flat on your back in twenty minutes or less? Yes. Loved it. Thanks CFHQ!

4 rounds:
400 meter run
20 Ring dips (*band assist/^mix)

Tommy- 16:12*
Todd McK- Rx  21:41
Paige- 16:51*
Carrie- 16:08*
Cliff- 21:23^
Sharon- 18:10*
Juan- 15:25^
Caroline- 15:48*
Candice- 14:55*
T- Rx  15:05

Good job everyone! Dips are tough. Ring dips are really tough. Multi-planar stuff where we have to be able to stay dialed in and super stable while performing them. If you were slammed early, get more Ring dip practice. Any time there are Push-ups in the warm-up switch a few out for Ring dips. You'll be cranking them out in no time.

Even though the runs crushed us, this was a good day to be outside running. The weather was great, and compared to summer heat, this was a walk in the park. 

Thanks for another great day at CFSF.


Thursday, November 6, 2014


This was a super fun workout that turned out to be a lung burner of the first order. Loved it! Thanks CFHQ.

5 Row repeats:

1. Sub -1:25 as long as possible
2. Sub -1:30 as long as possible
3. Sub -1:35 as long as possible
4. Sub -1:30 as long as possible
5. Sub -1:25 as long as possible

3:00 minute rest between rows

                        1        2        3        4        5        Scale
Casey-            :50     :51    1:01    :40     :22        :10
Dustin- Rx       :30    :41     :47      :34     :27  
Juan-               :11    :30     :42      :36     :16        :05
Todd McK-    :32    :40     1:04    :36      :26       :20
Jeremy-           :39    :54     :47      :32     :22        :10
Matt- Rx         :44     :40     :48     :34     :24      
Sharon-           :22     :22     :44     :27     :29        :25
Todd-              :43     :47    1:10    :45     :29        :10
Tommy-           :45     :38    1:07    :41     :27        :05
Caitlin-             :15     :47    1:13    :41     :27        :40
T-                    :20     :34     :50     :28     :27        :15

This was a very well thought out workout that flipped the tables on rowing from power to frequency. Nice job everyone, and outstanding job at prescription Dustin, and Matt. Even when scaled these splits are no joke. They require an ability to filter discomfort and continue rowing while everything else inside is begging you to stop.

This workout rewarded the power people and pounded the aerobs. If you could combine frequency AND power, this was your day in the sun. Throw height into the equation and we're cooking with gas. Not too many people can crank out a sub 1:25/500 meter row. Be pleased.

Thursday is an OS rest day. Open gym 5:15-6:15 for skills, a missed wod, mobility, or anything that helps you recover. Use your extra time wisely.

This is a shout out to former CFSF member Lynde Nanson, who completed a 100-mile Pinhote Trail run over the weekend. The run started in Heflin, and finished in Sylacauga. John Fenn ran the last 15 miles with her. Great going Lynde, and John.

Thanks for another great day at CFSF. Thanks for your monster efforts and great fuel.



Wednesday, November 5, 2014


At CFSF we affectionately refer to 'Fran' as the F word, and try not to talk about her too much. She's a rite of passage for CrossFitters, and loved or hated, she brings the heat. 'Fran' will kick your ass in a big way. That's also a big part of why we do it. We come back smiling. Thanks CFHQ.

21-15-9 reps of:
Thruster, 95/65

Dustin- Rx  8:22
Eric- Rx  4:28
Juan- 65  7:26
Jeremy- 75  6:53
Joan- 35  8:42*
Todd McK- 45  5:42
Paige- 35  9:00*
Tammy- Rx  8:10
Casey- Rx  4:50
Teresa- Rx  6:14
Matt- 85  6:55
Caitlin- 55  5:43
Tommy- 75  8:41
Stephen- 75  6:40
Caroline- 35  8:40*
Cliff- 75  8:39
Candice- 55  7:58
T- 75  5:53
Wesley- 45  4:36
Gabe- Rx  4:05
*band assist 

Great workout everybody! Lots of Rx's, and some very fast finishes. That is outstanding, and also wicked strong fuel for everyone. Thanks for those monster efforts- 'Fran' demands it.

There were several people who were introduced to'Fran' for the first time and did really well. First meetings are always a bit awkward, and can get dicey fast. Good job holding on and pushing forward through to the end. You're official now!

There is a love/hate relationship with 'Fran' that is the epitome of CrossFit. She evokes a sense of betterment in everyone that does the workout. We expect improvement, and while that doesn't exactly occur every time, it establishes a goal that stokes the fire of resolve that burns in our gut compelling us to do more.

"She will not get the best of me every time. I'll get her back."
-Brad (Branimal) Bunde

'Fran' makes us expect more of ourselves.

Thanks for another great day at CFSF. Thanks for your fuel, and enthusiasm. We needed both badly!


Tuesday, November 4, 2014


We are trained rats. With all of the seven round workouts we've seen lately, not one but two people decided they would do seven rounds today. We should have let them go... You're welcome. It's understandable to want more though, this was a super fun workout. Thanks CFHQ!

5 rounds:
135 pound Deadlift, 9 reps
135 pound Hang power snatch, 6 reps
135 pound Overhead squat, 3 reps

Juan- 75  6:04
Eric- 95  6:49
Joan- 15  7:15
Tammy- 55  6:57
Paige- 35
Todd McK- 55  8:17
Allie- 15  5:53
Casey- 115  7:33
Candice- 55  4:55*
Cliff- (4) 95  7:33
Stephen- 75 FS  7:01
Caitlin- 45  6:43*
Jeremy- 65  7:23*
Teresa- 65  5:15*
Caroline- 35 FS  8:35
Matt- 65  5:34
Zack- 35  6:09
T- 85  5:33*
Sharon- 45  7:59

Great workout everyone, and good job if you hit the standing target and went *unbroken*. This was a tough workout that required a lot of thought when deciding how much to lift. Using the same load for all three exercises kinda made it like the hammer AND the nail.

Of the three exercises, feedback was unanimous, the Hang power snatch was the suck. With only a dip to open hips up fully it had to be powerful and violent. Rush to pull and it's over. Hips just made the tag and they're out of the ring. We talked about patience and timing during the warm-up and how important it is to stay on time, otherwise pay the piper more than he needs to be paid.

With regard to the Overhead squat; it's an equal opportunity offender. Indiscriminately difficult from a strength, and stability standpoint. If you're still getting hammered get more practice. Do some unloaded OHS with any warm-up, or cash out. Continue shoulder, and hip mobs, and DON'T forget your ankles.

Be pleased. Other than CrossFitters, very few people ever incorporate an Overhead squat into their training. Nobody was doing Overhead squats before coming to CFSF- You are now. Good job!

It was great to see Alli, and Cliff back. Two solid sources of good fuel that will help motivate everyone to work hard. Good stuff.


Thanks for another great day at CFSF. Thanks for your monster efforts and fuel.

On time, on target, NEVER quit.

Monday, November 3, 2014

Flat on your back in twenty minutes or less...


A trend... Another super fun little Hero couplet that treated us like bad stepchildren. Thanks CFHQ. 

7 rounds of:
11 Body weight Deadlifts
100 meter sprint

Dustin- 205  10:04
Matt- 135  8:58
Joan- 75  9:07
Todd McK- 115  9:51
Paige- 65  10:12
Casey- 200  9:15
Teresa- 115  8:42
Stephen- 135  10:04
Todd- Rx  8:42
Caitlin- Rx  7:45
Juan- 155  8:30
Tommy- 185  12:35
Jeremy- 185  9:12
T- 135  7:44

Great workout everyone. We had several people come close to getting this gem as prescribed, but only two did. Nice job Caitlin, and Todd. You are STRONG! 

How many were able to go UNBROKEN on the Deads? Scaling is key for maintenance of intensity. Otherwise we're standing there gasping instead of motoring through to the end. 

This workout is named in honor of  U.S. Air Force Staff Sergeant David Wieger, assigned to Special Investigations, Detachment 303, who was killed November 1, 2007 near Balad Air Force Base, Iraq.

Thanks for another great day at CFSF, and thanks for your monster efforts- Heroes deserve it.


Friday, October 31, 2014


This was a good one. Thanks CFHQ.

7 rounds of:
Body weight Back squats, 11 reps
1000 meter row/*600 meter run

                                Fastest 1k
Eric- 135  38:43         3:55
Dustin- 135  38:41      3:55
Matt- 135  41:30        3:52
Juan- 135*   33:32
Todd McK- 75*  31:46
Paige- 45  49:28         4:56
Joan- 45*  34:31
Todd- 155  40:40        3:57
Jeremy- 135  44:44     3:53
Stephen- 135  45:28    4:10
Teresa- 75  44:28        4:17
Tommy- 95  39:22       3:48

Great workout everyone. That's a cool 4.35 miles of rowing, not that anyone's counting... The fastest row of the day goes to Tommy- blistering! The fastest finishes go to Dustin, and Eric- pure power. The heaviest load? As usual, Todd O- monster workout. Great job you guys!

For the lunch crew that took the run sub- 7 rounds turns out to be 2.6 miles of running. Nice work! One thing we talked about was consistency between rounds. No more than a :30 second time differential from the first through the last round.  

Work is work and everything is relative. Everyone benefits. Another beautiful thing about CrossFit.

This workout is named in honor of  Special Agent Nathan Schuldheiss, assigned to the U.S. Air Force Office of Special Investigations Detachment 204, who was killed November 1, 2007 near the Balad Air Base, Iraq.

Thanks for another great day at CFSF. Thanks for your hard work and monster efforts.


Wednesday, October 29, 2014


This was a great twist on the CrossFit 'Total' workout. We loved it! Thanks CFHQ.

Clean, 1 rep (*power)
Bench press, 1 rep
Overhead squat, 1 rep

                           Clean      BP      OHS      Total
Joan-                    75*        80        35         190
Matt-                   185       195       125        505
Juan-                   150*      185       115        400
Eric-                    200*      275      165        640
Todd McK-        110        155       100        365
Paige-                   75*       75         55         200
Casey-                205*      265       205       675
Carrie-                 75*       100       50         225
Todd-                  215       285       165       665
Teresa-                135       105       115       355
Jeremy-               175       185       105       465
Stephen-             175        195       35         405
Holley-                85*        75         40        200
Sharon-               85         100       75          260
Caitlin-                85*        95        65          245
Tommy-             175        235      115         525
John-                  275        275      205        755

Great workout everyone, and MONSTER *PR's  John, Sharon, Teresa, and Tommy! Outstanding. These workouts are proof that CrossFit works! Gains across the board reflect your hard work and consistency. Great job!

The objective of a workout like this is failure. We talked about bailing missed lifts because it is inevitable- it will happen at some time and we have to be ready. Missing a lift isn't a problem, missing it then getting injured is. We dwell around max efforts on days like this, walking a thin boundary between failure and success that has to be pushed, and tested, and pushed some more for growth to occur.

Push the envelope and get away from your comfort zone. You will thrive.

Like the 'Total', this workout gave us an opportunity to compare classes. The day crew beat the night crew by 80 points with a total score of 3,200 to 3,120. Good job day crew!

Wednesday is a rest day. Open gym 0600 and 5:15. Use your extra time wisely and do something that helps you recover. Remember that rest is part of the program. Take care of your business!

Thanks for another great day at CFSF.


Earned. Not purchased.

Tuesday, October 28, 2014


Rigid flexibility gives us freedom to move laterally and completely switch workouts when the sub for a high skill workout becomes unmanageable. This was one of those days.

9-7-5 reps of:
225 pound Front squat
Bar muscle-up

Todd- 185  12:20
Caitlin-75  10:53
John- 185  10:33

Super good job you three! Good things come to those who are consistent in training, and train hard. The proof is right there. We're cutting Caitlin a bit of slack on the last round of BMU's for a torn hand, forcing her to get a few Pull-ups and Dips.

We have never split hairs with respect to a Bar or a Ring MU. We like both. In case you weren't counting, the sub for the BMU's would be a cool 126 Pull-ups and Dips- that's a bunch. So, we went to our go-to girl, 'Helen'.

3 rounds:
400 meter run
21 Kettlebell swings, 53/35
12 Pull-ups (*band)

Carrie- Rx  13:56
Dustin- Rx  14:03
Juan- Rx  13:40
Todd McK- 44  14:07
Paige- 30*  15:55
Joan- 26*  16:15
Holley- 35*  14:58
Teresa- Rx  12:11
Jeremy- Rx  13:46
Tommy- 44  14:06
Caroline- 26*  14:28
Stephen- Rx  13:29
T- Rx  12:12

Great workout everyone. Good job stepping up- you know who you are. Discomfort is the gatekeeper of strength, and growth, and the only way out is through. One of our objectives with any workout is to go unbroken whenever possible, which requires the ability to push through discomfort until all reps are completed- not easy at all. Congratulations on going *UNBROKEN Teresa!

Thanks for another great day at CFSF. Thanks for your fuel, and hard work. You are all AWESOME!


Monday, October 27, 2014


Little Angie likes to run. Who knew? CFHQ did.

400 meter run
50 Pull-ups
400 meter run
50 Push-ups
400 meter run
50 Sit-ups
400 meter run
50 Squats

Caitlin- 16:30
Tommy- 20:40
Todd McK- 20:59
Paige- 24:40
Candice- 22:06
Casey- 28:05
Jeremy- 22:48
Teresa- 21:06
T- 17:28

Nice job everyone! Good prioritization on a nice Sunday afternoon. Angie is a favorite for the CFSF PT people, however, adding a run changed things a bit. Some of our faster runners were crushed. One or the other and it's all good. Mash them together and we become the nail.

Thanks for another great day at CFSF.



Moving a large load over a great distance, systemic flexion and extension are both classic CrossFit concepts that definitely deliver the desired effect. What is the desired effect? That's right. We become stronger, with increases in work capacity and GPP. Add mobility into the equation and we become more durable as well.Oh yeah, it's fun too!

21-15-9 reps of:
Toes to bar
115 pound Snatch (*power)

Dustin- 75  12:30
Eric- 75  10:37
Todd McK- 45  12:52
Paige- 15  10:59
Joan- 15  10:55
Carrie- 25  11:21*
Casey- 95  13;09
Teresa- 55  10:59
Holley- 15  14:54
Matt- 65  14:46*
Juan- 65  14:03
Caroline- 25  16:24*
Tommy- 65  15:58
Sharon- 35  16:16
Stephen- 65  13:58*
Candice- 45  16:56

Great workout everyone! Snatches for reps at any load require complete focus as fatigue sets in. Good job staying dialed in. As usual, we left the *Power snatch option on the table without splitting hairs about it. Remember that most Olympic coaches will tell you a Power snatch is a missed Snatch. We love to include the Squat any time possible at CFSF, so unless CFHQ specifies Power, we like taking it downtown. It's your workout, you decide.

Good job on the TTB's. We had a few progressions, but everyone was on the bar getting some good hang time- no ground subs. Thanks for that!

Thanks for another great day at CFSF!

"Only a dickhead couldn't love this stuff."
-Adrian Bozman


Friday, October 24, 2014


Thrusters consume copious amounts of fuel. Throw a clock in the equation and things can get dicey pretty fast. This was a great workout scheme that left everyone totally drained. Thanks CFHQ!

Thrusters on the clock
5 Thrusters on the minute for 5 minutes
Every 5:00 minutes add weight until reps cannot be completed.
Beginning and finishing loads were recorded, time to completion and number of total reps were scored.

Juan- 65-85  75 reps
Carrie- 45-65  12:32  62 reps
Tammy- 55-75  20:00
Matt- 75-115  12:00  57 reps
Dustin- 75-135  80 reps
Todd McK- 45-85  16:00  80 reps
Paige- 15-50  23:50  115 reps
Casey- 75-135  17:00  81 reps
Candice- 45-75  12:00  57 reps
Todd- 75-155  21:00  101 reps
Teresa- 45-85  14:20  75 reps
Sharon- 45-65  11:34  58 reps
Holley 15-55  15:00  75 reps
Joan- 35-45  49 reps
Jeremy- 45-95  85 reps
Stephen- 45-95  20:00  100 reps
Caitlin- 35-65  100 reps
Tommy- 65-105  18:25  55 reps
Eric- 75-135  12:00  60 reps
Caroline- 15-35  19:00  100 reps
John- 75-155  20:58  103

Great workout everyone! OUTSTANDING job Paige- top rep total of the day! We had several people get to 100 reps or more and that is awesome! John, Todd, Casey, Dustin, and Eric- 135 pounds and above are monster Snatches- excellent work you guys!  This was a really great day- THANKS!

Big THANKS for coming out to picture night. Our web guy Alex got some great shots that you'll see when the CFSF site relaunches with lots of cool features. Thanks Alex!

Thanks for all the help lunch crew: Eric, Todd, Todd McK, and Casey.

Thanks for another great day at CFSF. Thanks for your fuel, enthusiasm, and determination. That's all good stuff.


Thursday, October 23, 2014


Strength days are what some people like most about CrossFit, and what separates us from any other programs around. Strength AND conditioning. Peerless, and sublime. Thanks CFHQ!

Push jerk 3-3-3-3-3
                                 1 mile run
Juan- 95                        7:54
Dustin- 200                   8:17
Todd McK- 95             7:20
Paige- 65                      8:50
Eric- 200                      7:09
Carrie- 80                     7:42
Paul- 135                      6:05
Teresa- 120                  9:07
Sharon- 95                  10:19
Caroline- 60                 9:23
Candice- 110               8:58
Tommy- 145                9:13
Caitlin- 75                    9:13

Great job guys, and monster lifts Dustin, Eric, and Teresa! The Push jerk has a great aesthetic value and is a very efficient way to get the bar from the rack to overhead. The Push jerk is more about getting under the bar than a Push press is. We always cue the 'pull' under versus the 'push' up component. AND remember that none of this occurs until the hips have opened fully!

Why do we perform a dead hang at the end of each SAM? That's right. Positioning. This is EXACTLY where the bar should finish- in an ACTIVE overhead position. Miss that and you'll miss the lift.

Strength days are a favorite because the usually allow us some extra time to throw in some extra fun. Today was a mile run. Good choice. Anything under 8:00 minutes is good. Anything under 7:00 minutes is really good. Nice run Paul- you are super fast and would be an exceptional anchor leg runner on any relay team.

Big THANKS to Eric, Sharon, and Teresa!

Ready to lead, ready to follow.

Tuesday, October 21, 2014


The Dirty Thirty got some mixed reviews, some loved it, while some loathed it. Either way good job, and thanks CFHQ!

30 Box jumps, 30" box
30 Chest to bar pull-ups
30 Kettlebell swings, 2 pood
30 Walking lunges, 95 pounds
30 Knees to elbows
30 Push press, 95 pounds
30 Hip extensions, 25 pound plate
30 Wall ball shots, 11 foot target, 20/16
30 Burpees
30 Triple unders (*Doubles)

                    Box"     KB#     PP#     Hip ext#     Doubles?     Time
Dustin-          32"       53        75          25               Y            31:41
Matt-            30"       53        65          15               Y            31:20
Eric-             32"       53        75          25               Y            25:15
Todd McK-  30"      35        45          15               Y             26:42
Casey-         30"       70        95          25               Y             34:16
Sharon-        20"       35        35          15               Y             29:47
Teresa-        30"       44        65          25                Y            29:33
Caitlin-         24"       35        45          15               Y             23:15
Cayden-       24"      35         45          15               Y             22:00
Tommy-       30"      53         65          25               Y             34:56
Q-               30"       53         X           25               Y             29:18
Todd-          30"       70        95          25               Y             29:39

Great workout everyone! The motivation for CrossFit to introduce us to the Triple-under is now quite clear. EVERYBODY is getting their Doubles. That is AWESOME! Good job guys, and guess what? You will be getting Triples before you know it. They're the new Doubles.

We kept the Walking lunge and Push press loads the same, which meant one was manageable, the other not so much- just keep moving. Interesting that HQ would throw two new twists at us in one session. The Triples, AND an 11 foot WBS target? Really? Yes. Do more- be more.

Fortunately for us the Loaded hip extensions weren't new. We get those periodically in our warm-up. You're welcome. Everyone agreed that the Burpees were the tall glass of suck today. But we expect that of Burpees, and after a mile of them, 30 was nothing! The CFSF tried, true, and tested Burpee veterans motored right through. More good work.

Nobody said much about the CTB pull-ups. They are to Pull-ups what Triples are to Doubles. We don't cringe when we see CTB on the board, we just do them. That's the way it'll be for the Triples. The Triples were the only thing standing in the way of a few people getting this workout as prescribed. The only reconciliation can be learn those Triples!

Thanks very much for your help Casey, Sharon, and Teresa, and thanks for another great day of training and conditioning at CFSF.

On time, on target, NEVER quit.

Monday, October 20, 2014


This is a big workout, at prescription monstrous, that required a lot of fuel to complete. Good job hanging on strong through to the end, and thanks for the opportunity to honor this Hero CFHQ.

1 mile run
155 pound Clean and jerk, 21 reps
800 meter run
155 pound Clean and jerk, 21 reps
1 mile run

Juan- 75  31:18
Todd McK- 55  31:48
Paige- 35  34:33
Teresa- 65  34:19
Todd- 115  32:40
Casey- 135  42:00
T- 95  31:58

Good workout everybody. We couldn't have asked for a better day to be outside and running, of which there was a LOT. We left the option for a Power, or full Clean on the table. Most took the Power option- however, one guy took it downtown. Good job and HOOF*CKINYAH Todd McK!

That's good fuel. THANKS.

This workout is named in honor of U.S. Marine Corps Sergeant Matthew Abbate, assigned to the 3rd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, who was killed on December 2, 2010 during combat operations in the Helmand province, Afghanistan.

Thanks for another great day at CFSF.

Strength + mobility = durability


This was a great workout with a second helping of GHD thrown in for good measure. Loved it. Thanks CFHQ!

10:00 AMRAP
10 GHD sit-ups (*1:1 20/16)
15 Push-ups
10 GHD sit-ups
30 Squats

Teresa- Rx  3 + 15
Todd- Rx  4
Christine- 3 + 25*
T- Rx  4 + 45

Good job, and good workout you guys. As usual, the time for this session was perfect. Any longer and intensity begins to drop off as the need for rest becomes increasingly more difficult to ignore.

You don't have to go fast, you just have to go.

Thanks very much for the kind words Christine, and good luck on your Master's Competition. You know where we are. Come back anytime.

3-2-1 Go!

Friday, October 17, 2014


Triples are the new Doubles. Don't be alarmed, you couldn't do Doubles once either...

10:00 AMRAP
10 Triple-unders (*Doubles/^Tuck jump)
15 Kettlebell swings, 53/35
15 Walking lunges

Todd McK- 35*  3
Paige- 26^  3 + 10
Juan- 44*  4
Eric- 53*  4 + 27
Joan- 20^ 2 + 43
Todd- 53*  4 + 2
Teresa- 35*  4 + 26
Sharon- 35*  3
Quincy- 53*  3 + 7

Good job guys! This was a deceivingly tough session that stretched out like bad taffy. Good job on the Doubles too. A Triple is just a little bigger jump, and a little faster turn of the rope. You can do it!

Friday is a rest day. Open gym 5:15-6:15. Use your extra time wisely.

More big THANKS to Eric, Sharon, Teresa, and Todd.



Deadlift strength. Thank you CFHQ!

Deadlift 5-5-5-5-5

Juan- 215
Todd McK- 200
Paige- 95
Tammy- 185
Casey- 315
Sharon- 185
Candice- 195
Todd- 365
Teresa- 195
Stephen- 265
Wesley- 245
Eric- 305
Dustin- 305

Five reps is a lot on any strength day, especially heavy Deads. Great workout everyone, and monster lifts Todd, Casey, Candice, and Teresa! We will need to resolve that tie however. You know how.

The Deadlift is as functional is it gets. Use the principles you've learned about lifting when you're in the real world and you have to lift anything, and keep your back safe. This is a big reason for why we train- not just work capacity, and GPP increase, but movement integrity as well.

Big THANKS to Eric, Teresa, Sharon, and Todd.


Wednesday, October 15, 2014


Twenty minutes was a perfect time length for this session. Any longer and things could have gotten even dicier than they were. This was a good workout that hammered us. Thanks CFHQ- we love to get hammered! We will keep coming back for more.

20:00 AMRAP
135 pound Bench press, 21 reps
21 L-pull-ups (*prog/^reg kip/"kip L)

Juan- 95*  5 + 15
Todd McK- 75"  3 + 9
Paige- 45*  4 + 17
Carrie- 65^  3 + 7
Eric- Rx  3 + 28
Joan- 45*  3 + 3
Todd- Rx  4 + 6
Stephen- 105^  4 + 15
Matt- 105^  4 + 10
Candice- 75^  4 + 18
Sharon- 55^  5 + 7
Wesley- 105^  6
Cayden- (10:00) 45*  5 + 21
T- 105"  4 + 27

Great workout everyone, monster work going Rx'd Eric, and Todd! This workout stretched out, bending time to what felt like a lot longer than twenty minutes. Good job holding on through to the end.

As is Pull-ups aren't tough enough, CFHQ throws the L-pull-up at us, which is super tough. Even using a kip to get feet above the bar while the chin is also above the bar doesn't help too much. This is when it pays to be lean by training dirty, and eating clean.

Pace is key with AMRAPS. Out too fast and coming home is really slow, and painful. Just keep moving and don't think about the end- stay focused on the here and now, where you are- not where you'll be. You'll get there soon enough.

Thanks for another great day at CFSF.

"If you find a path with no obstacles, it probably doesn't lead anywhere."
 -Frank A. Clark