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The last time we saw 'Randy' was in the 2012 Winter Circus, before that, December of 2010- it's good to see an old friend.

'Randy'
75 Power snatches, 75 pounds

Eric- Rx  6:53
Dustin- 65  7:31
Paul- Rx  7:08
Richard- 65  5:55
Klare- 65  9:23
Russell- Rx  6:30
Paige- 15  7:10
Todd McK- 45
Allie- 35  9:39
Carrie- 35  10:45
Teresa- 55  9:56
John- Rx  8:17
Jeremy- 65  10:31
Abby- 55  7:53
Megan- 65  12:52
Tammy- 55  10:09
Cole- 65  9:50
Caitlin- 45  12:19
Tommy- Rx  14:20
Quincy- Rx  11:11
Tom- Rx  8:35

-scaled-

50 Hang power snatches

Jill- 35  8:05
Juan- 45  4:08
Skot- 45  4:57
Alan- 45  4:25

Very good workout everyone. The words of the day were FAST, and PATIENT. A super fast flip, and patience through triple extension. Good job, and THANKS for working hard to hit those targets!

Olympic lifts for reps, especially 75 reps, can get ugly fast if we don't stay dialed in EVERY rep. Efficient movement hinges on your ability to stay organized. We have three exercises mashed into one beautifully smooth movement named "Snatch". Can you think of three cues? Which three exercises?

Did you have a strategy? FYI... 25 + 20 + 15 + 10 + 5 = 75  Some stuck to sets of 10, or 15 and just busted through to the end. Thanks for your hard work Anna G.

This workout is named in honor of LAPD veteran, and SWAT Team member Randy Simmons, who was killed in the line of duty on February 6, 2008.

Randy Simmons

Tuesday is a rest day. Do something that feels good and helps you recover. Open gym 5:15-6:15. Be sure to thank Instructor M.

Thanks very much for another great day at CFSF.

"Only a dickhead couldn't love this stuff..."

-Adrian Bozman

CFSF