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"Sometimes you're the hammer, sometimes you're the nail." Sometimes it takes an extra day to really figure it out too... Not the case today. No doubt. As a matter of fact, lately, it's been "Rarely you're the hammer and mostly we're getting nailed."

But isn't that part of why we do it? We just keep coming back smiling.

Builds character. Good job everyone, and thanks CFHQ!

21-15-9-6-3 reps of:

Strict handstand push-ups (*sub)

195 pound Front squat
Burpees

Quincy- 95*  21:05

Teresa- 65  16:15

Russell- 135  15:25

Todd- 135  18:47

Juan-  35*  13:24

Caitlin- 45  13:00
Tommy- 75*  17:21

Kathryn- 45  14:25

Tom- 75  17:01

Great workout everyone. We talked about the need to balance this equation by adding a set of 18, and 12. That idea was quickly rejected. The addition of any more reps at all might have tipped the scales on us.

Just keep moving. The rounds become easier, right? Theoretically, yes. Descending sets. However, this gem kept delivering right through to the round of three- a true lung burner.

For most of us, the word 'strict' was thrown out the window. Russell, Todd- good job sticking to the strict HSPU's. We talked about few cues, and had some demos of good and bad racks, and how each effects the Front squat. Good job locking those down.

The Burpees still stunk pretty bad, as usual. They hate us too.

Saturday morning at CFSF- for Abby

Thanks for another great day at CFSF. Good prioritization.

Strength + mobility = durability.

PS- Our pal that Pukie came to visit last week- I forgot to mention that he finished the workout.

On time, on target, never quit.

CFSF