141027

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'.

'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!

Virtuosity
CFSF