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Anytime the workout of the day includes Muscle-ups, some cringe. Others get excited. Where are you?

30 Muscle-ups (*3:1^mix)
135 pound Clean & jerk, 21 reps ("Power)
2000 meter row

John- 135*"  23:10
Abby- 85  36:57
Eric- 135"  27:30
Russell- 135  24:26
Dustin- 135*"  26:50
Paul M- 135"  26:59

'Karen'
150 Wall ball shots, 20/16

Mary- 13:20
Carrie- 16:47
Tammy- 11:05
Cole- 11:15

Good job everyone. We threw out a few options to chose from today. The mutants in training went with the main site wod, while others got some Oly practice, and the brave ones got 'Karen'. Some went Viking too.

Nice work on the Muscle-ups.

CrossFit demands attention to detail. We place a huge value on form, and movement technique. Beginners at often find themselves behind the 8-ball and are forced to work hard to keep up. Some do keep up, and thrive- others do not.

Big THANKS to Carrie Moore for sticking it out and putting in the time and practice to get the Airsquat locked. Those WBS looked good. That's good fuel and great motivation for everybody. For that, we thank you!

www.trackmypr.com

Thanks for another great day at CFSF.

CFSF