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We pulled our own weight today, and a little more... This was another great workout. Thanks CFHQ!

3 rounds:
35 pound Dumbbell press, 30 reps
35 pound Weighted pull-ups, 20 reps
35 pound Weighted dips, 10 reps
*band assist
                                        Tot.#
Russell- Rx  25:17             230
JJ- 20/0/0*  22:06
Eric- Rx  24:17                  215
Candice- 20/10/0  24:52
Casey- Rx  30:23               245
Paul- 30/35/35  24:30        217
Megan- 20/0/0*  23:09
Dustin- 30/0/0  22:14
Joan-  1/2  15/0/0*  10:47
Jeremy- 20/0/0*  20:53
Teresa- 20/15/0  23:17
Sharon- 1/2  8/0/0  14:07
Emilee- 10/0/0*  16:35
Caitlin- 10/10/0  17:01
Alan- 20/0/0*  13:01
T- 25  18:18                      205

Great workout everyone! Casey, Eric, Russell- good job Rx'd. Wicked strong Weighted pull-ups Caitlin, Candice, and Teresa. You six athletes would be an unstoppable Tug-of-war team for CFSF.

This workout was a PT lover's dream, even if you detest PT we get enough through our warm-ups to adequately prepare for these workouts. Pull-ups and Dips are a large part of CrossFit and nothing stops cars like girls on bars getting pull-ups.

Very few CFSF buttercups can perform either a single Pull-up, or Dip. One of the really cool things about CrossFit is that within six months of training, these people are killing both. CrossFit works! You just show up and work hard. Add paleo into the equation and you're cooking with gas!

Mighty Atom!

www.trackmypr.com

Track what you do.

www.ampleinsanity.com

Check out what Bendy Beth has been up to.

Thanks for another great day at CFSF.

A body in motion stays in motion.
CFSF