141030

This was a good one. Thanks CFHQ.

'Ned'

7 rounds of:

Body weight Back squats, 11 reps

1000 meter row/*600 meter run

                                Fastest 1k

Eric- 135  38:43         3:55

Dustin- 135  38:41      3:55

Matt- 135  41:30        3:52

Juan- 135*   33:32

Todd McK- 75*  31:46

Paige- 45  49:28         4:56

Joan- 45*  34:31
Todd- 155  40:40        3:57

Jeremy- 135  44:44     3:53

Stephen- 135  45:28    4:10

Teresa- 75  44:28        4:17

Tommy- 95  39:22       3:48

Great workout everyone. That's a cool 4.35 miles of rowing, not that anyone's counting... The fastest row of the day goes to Tommy- blistering! The fastest finishes go to Dustin, and Eric- pure power. The heaviest load? As usual, Todd O- monster workout. Great job you guys!

For the lunch crew that took the run sub- 7 rounds turns out to be 2.6 miles of running. Nice work! One thing we talked about was consistency between rounds. No more than a :30 second time differential from the first through the last round.  

Work is work and everything is relative. Everyone benefits. Another beautiful thing about CrossFit.

This workout is named in honor of  Special Agent Nathan Schuldheiss, assigned to the U.S. Air Force Office of Special Investigations Detachment 204, who was killed November 1, 2007 near the Balad Air Base, Iraq.

Thanks for another great day at CFSF. Thanks for your hard work and monster efforts.

CFSF