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Friday, October 31, 2014


This was a good one. Thanks CFHQ.

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.


Wednesday, October 29, 2014


This was a great twist on the CrossFit 'Total' workout. We loved it! Thanks CFHQ.

Clean, 1 rep (*power)
Bench press, 1 rep
Overhead squat, 1 rep

                           Clean      BP      OHS      Total
Joan-                    75*        80        35         190
Matt-                   185       195       125        505
Juan-                   150*      185       115        400
Eric-                    200*      275      165        640
Todd McK-        110        155       100        365
Paige-                   75*       75         55         200
Casey-                205*      265       205       675
Carrie-                 75*       100       50         225
Todd-                  215       285       165       665
Teresa-                135       105       115       355
Jeremy-               175       185       105       465
Stephen-             175        195       35         405
Holley-                85*        75         40        200
Sharon-               85         100       75          260
Caitlin-                85*        95        65          245
Tommy-             175        235      115         525
John-                  275        275      205        755

Great workout everyone, and MONSTER *PR's  John, Sharon, Teresa, and Tommy! Outstanding. These workouts are proof that CrossFit works! Gains across the board reflect your hard work and consistency. Great job!

The objective of a workout like this is failure. We talked about bailing missed lifts because it is inevitable- it will happen at some time and we have to be ready. Missing a lift isn't a problem, missing it then getting injured is. We dwell around max efforts on days like this, walking a thin boundary between failure and success that has to be pushed, and tested, and pushed some more for growth to occur.

Push the envelope and get away from your comfort zone. You will thrive.

Like the 'Total', this workout gave us an opportunity to compare classes. The day crew beat the night crew by 80 points with a total score of 3,200 to 3,120. Good job day crew!

Wednesday is a rest day. Open gym 0600 and 5:15. Use your extra time wisely and do something that helps you recover. Remember that rest is part of the program. Take care of your business!

Thanks for another great day at CFSF.


Earned. Not purchased.

Tuesday, October 28, 2014


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'.

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!


Monday, October 27, 2014


Little Angie likes to run. Who knew? CFHQ did.

400 meter run
50 Pull-ups
400 meter run
50 Push-ups
400 meter run
50 Sit-ups
400 meter run
50 Squats

Caitlin- 16:30
Tommy- 20:40
Todd McK- 20:59
Paige- 24:40
Candice- 22:06
Casey- 28:05
Jeremy- 22:48
Teresa- 21:06
T- 17:28

Nice job everyone! Good prioritization on a nice Sunday afternoon. Angie is a favorite for the CFSF PT people, however, adding a run changed things a bit. Some of our faster runners were crushed. One or the other and it's all good. Mash them together and we become the nail.

Thanks for another great day at CFSF.



Moving a large load over a great distance, systemic flexion and extension are both classic CrossFit concepts that definitely deliver the desired effect. What is the desired effect? That's right. We become stronger, with increases in work capacity and GPP. Add mobility into the equation and we become more durable as well.Oh yeah, it's fun too!

21-15-9 reps of:
Toes to bar
115 pound Snatch (*power)

Dustin- 75  12:30
Eric- 75  10:37
Todd McK- 45  12:52
Paige- 15  10:59
Joan- 15  10:55
Carrie- 25  11:21*
Casey- 95  13;09
Teresa- 55  10:59
Holley- 15  14:54
Matt- 65  14:46*
Juan- 65  14:03
Caroline- 25  16:24*
Tommy- 65  15:58
Sharon- 35  16:16
Stephen- 65  13:58*
Candice- 45  16:56

Great workout everyone! Snatches for reps at any load require complete focus as fatigue sets in. Good job staying dialed in. As usual, we left the *Power snatch option on the table without splitting hairs about it. Remember that most Olympic coaches will tell you a Power snatch is a missed Snatch. We love to include the Squat any time possible at CFSF, so unless CFHQ specifies Power, we like taking it downtown. It's your workout, you decide.

Good job on the TTB's. We had a few progressions, but everyone was on the bar getting some good hang time- no ground subs. Thanks for that!

Thanks for another great day at CFSF!

"Only a dickhead couldn't love this stuff."
-Adrian Bozman


Friday, October 24, 2014


Thrusters consume copious amounts of fuel. Throw a clock in the equation and things can get dicey pretty fast. This was a great workout scheme that left everyone totally drained. Thanks CFHQ!

Thrusters on the clock
5 Thrusters on the minute for 5 minutes
Every 5:00 minutes add weight until reps cannot be completed.
Beginning and finishing loads were recorded, time to completion and number of total reps were scored.

Juan- 65-85  75 reps
Carrie- 45-65  12:32  62 reps
Tammy- 55-75  20:00
Matt- 75-115  12:00  57 reps
Dustin- 75-135  80 reps
Todd McK- 45-85  16:00  80 reps
Paige- 15-50  23:50  115 reps
Casey- 75-135  17:00  81 reps
Candice- 45-75  12:00  57 reps
Todd- 75-155  21:00  101 reps
Teresa- 45-85  14:20  75 reps
Sharon- 45-65  11:34  58 reps
Holley 15-55  15:00  75 reps
Joan- 35-45  49 reps
Jeremy- 45-95  85 reps
Stephen- 45-95  20:00  100 reps
Caitlin- 35-65  100 reps
Tommy- 65-105  18:25  55 reps
Eric- 75-135  12:00  60 reps
Caroline- 15-35  19:00  100 reps
John- 75-155  20:58  103

Great workout everyone! OUTSTANDING job Paige- top rep total of the day! We had several people get to 100 reps or more and that is awesome! John, Todd, Casey, Dustin, and Eric- 135 pounds and above are monster Snatches- excellent work you guys!  This was a really great day- THANKS!

Big THANKS for coming out to picture night. Our web guy Alex got some great shots that you'll see when the CFSF site relaunches with lots of cool features. Thanks Alex!

Thanks for all the help lunch crew: Eric, Todd, Todd McK, and Casey.

Thanks for another great day at CFSF. Thanks for your fuel, enthusiasm, and determination. That's all good stuff.


Thursday, October 23, 2014


Strength days are what some people like most about CrossFit, and what separates us from any other programs around. Strength AND conditioning. Peerless, and sublime. Thanks CFHQ!

Push jerk 3-3-3-3-3
                                 1 mile run
Juan- 95                        7:54
Dustin- 200                   8:17
Todd McK- 95             7:20
Paige- 65                      8:50
Eric- 200                      7:09
Carrie- 80                     7:42
Paul- 135                      6:05
Teresa- 120                  9:07
Sharon- 95                  10:19
Caroline- 60                 9:23
Candice- 110               8:58
Tommy- 145                9:13
Caitlin- 75                    9:13

Great job guys, and monster lifts Dustin, Eric, and Teresa! The Push jerk has a great aesthetic value and is a very efficient way to get the bar from the rack to overhead. The Push jerk is more about getting under the bar than a Push press is. We always cue the 'pull' under versus the 'push' up component. AND remember that none of this occurs until the hips have opened fully!

Why do we perform a dead hang at the end of each SAM? That's right. Positioning. This is EXACTLY where the bar should finish- in an ACTIVE overhead position. Miss that and you'll miss the lift.

Strength days are a favorite because the usually allow us some extra time to throw in some extra fun. Today was a mile run. Good choice. Anything under 8:00 minutes is good. Anything under 7:00 minutes is really good. Nice run Paul- you are super fast and would be an exceptional anchor leg runner on any relay team.

Big THANKS to Eric, Sharon, and Teresa!

Ready to lead, ready to follow.

Tuesday, October 21, 2014


The Dirty Thirty got some mixed reviews, some loved it, while some loathed it. Either way good job, and thanks CFHQ!

30 Box jumps, 30" box
30 Chest to bar pull-ups
30 Kettlebell swings, 2 pood
30 Walking lunges, 95 pounds
30 Knees to elbows
30 Push press, 95 pounds
30 Hip extensions, 25 pound plate
30 Wall ball shots, 11 foot target, 20/16
30 Burpees
30 Triple unders (*Doubles)

                    Box"     KB#     PP#     Hip ext#     Doubles?     Time
Dustin-          32"       53        75          25               Y            31:41
Matt-            30"       53        65          15               Y            31:20
Eric-             32"       53        75          25               Y            25:15
Todd McK-  30"      35        45          15               Y             26:42
Casey-         30"       70        95          25               Y             34:16
Sharon-        20"       35        35          15               Y             29:47
Teresa-        30"       44        65          25                Y            29:33
Caitlin-         24"       35        45          15               Y             23:15
Cayden-       24"      35         45          15               Y             22:00
Tommy-       30"      53         65          25               Y             34:56
Q-               30"       53         X           25               Y             29:18
Todd-          30"       70        95          25               Y             29:39

Great workout everyone! The motivation for CrossFit to introduce us to the Triple-under is now quite clear. EVERYBODY is getting their Doubles. That is AWESOME! Good job guys, and guess what? You will be getting Triples before you know it. They're the new Doubles.

We kept the Walking lunge and Push press loads the same, which meant one was manageable, the other not so much- just keep moving. Interesting that HQ would throw two new twists at us in one session. The Triples, AND an 11 foot WBS target? Really? Yes. Do more- be more.

Fortunately for us the Loaded hip extensions weren't new. We get those periodically in our warm-up. You're welcome. Everyone agreed that the Burpees were the tall glass of suck today. But we expect that of Burpees, and after a mile of them, 30 was nothing! The CFSF tried, true, and tested Burpee veterans motored right through. More good work.

Nobody said much about the CTB pull-ups. They are to Pull-ups what Triples are to Doubles. We don't cringe when we see CTB on the board, we just do them. That's the way it'll be for the Triples. The Triples were the only thing standing in the way of a few people getting this workout as prescribed. The only reconciliation can be learn those Triples!

Thanks very much for your help Casey, Sharon, and Teresa, and thanks for another great day of training and conditioning at CFSF.

On time, on target, NEVER quit.

Monday, October 20, 2014


This is a big workout, at prescription monstrous, that required a lot of fuel to complete. Good job hanging on strong through to the end, and thanks for the opportunity to honor this Hero CFHQ.

1 mile run
155 pound Clean and jerk, 21 reps
800 meter run
155 pound Clean and jerk, 21 reps
1 mile run

Juan- 75  31:18
Todd McK- 55  31:48
Paige- 35  34:33
Teresa- 65  34:19
Todd- 115  32:40
Casey- 135  42:00
T- 95  31:58

Good workout everybody. We couldn't have asked for a better day to be outside and running, of which there was a LOT. We left the option for a Power, or full Clean on the table. Most took the Power option- however, one guy took it downtown. Good job and HOOF*CKINYAH Todd McK!

That's good fuel. THANKS.

This workout is named in honor of U.S. Marine Corps Sergeant Matthew Abbate, assigned to the 3rd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, who was killed on December 2, 2010 during combat operations in the Helmand province, Afghanistan.

Thanks for another great day at CFSF.

Strength + mobility = durability


This was a great workout with a second helping of GHD thrown in for good measure. Loved it. Thanks CFHQ!

10:00 AMRAP
10 GHD sit-ups (*1:1 20/16)
15 Push-ups
10 GHD sit-ups
30 Squats

Teresa- Rx  3 + 15
Todd- Rx  4
Christine- 3 + 25*
T- Rx  4 + 45

Good job, and good workout you guys. As usual, the time for this session was perfect. Any longer and intensity begins to drop off as the need for rest becomes increasingly more difficult to ignore.

You don't have to go fast, you just have to go.

Thanks very much for the kind words Christine, and good luck on your Master's Competition. You know where we are. Come back anytime.

3-2-1 Go!

Friday, October 17, 2014


Triples are the new Doubles. Don't be alarmed, you couldn't do Doubles once either...

10:00 AMRAP
10 Triple-unders (*Doubles/^Tuck jump)
15 Kettlebell swings, 53/35
15 Walking lunges

Todd McK- 35*  3
Paige- 26^  3 + 10
Juan- 44*  4
Eric- 53*  4 + 27
Joan- 20^ 2 + 43
Todd- 53*  4 + 2
Teresa- 35*  4 + 26
Sharon- 35*  3
Quincy- 53*  3 + 7

Good job guys! This was a deceivingly tough session that stretched out like bad taffy. Good job on the Doubles too. A Triple is just a little bigger jump, and a little faster turn of the rope. You can do it!

Friday is a rest day. Open gym 5:15-6:15. Use your extra time wisely.

More big THANKS to Eric, Sharon, Teresa, and Todd.



Deadlift strength. Thank you CFHQ!

Deadlift 5-5-5-5-5

Juan- 215
Todd McK- 200
Paige- 95
Tammy- 185
Casey- 315
Sharon- 185
Candice- 195
Todd- 365
Teresa- 195
Stephen- 265
Wesley- 245
Eric- 305
Dustin- 305

Five reps is a lot on any strength day, especially heavy Deads. Great workout everyone, and monster lifts Todd, Casey, Candice, and Teresa! We will need to resolve that tie however. You know how.

The Deadlift is as functional is it gets. Use the principles you've learned about lifting when you're in the real world and you have to lift anything, and keep your back safe. This is a big reason for why we train- not just work capacity, and GPP increase, but movement integrity as well.

Big THANKS to Eric, Teresa, Sharon, and Todd.


Wednesday, October 15, 2014


Twenty minutes was a perfect time length for this session. Any longer and things could have gotten even dicier than they were. This was a good workout that hammered us. Thanks CFHQ- we love to get hammered! We will keep coming back for more.

20:00 AMRAP
135 pound Bench press, 21 reps
21 L-pull-ups (*prog/^reg kip/"kip L)

Juan- 95*  5 + 15
Todd McK- 75"  3 + 9
Paige- 45*  4 + 17
Carrie- 65^  3 + 7
Eric- Rx  3 + 28
Joan- 45*  3 + 3
Todd- Rx  4 + 6
Stephen- 105^  4 + 15
Matt- 105^  4 + 10
Candice- 75^  4 + 18
Sharon- 55^  5 + 7
Wesley- 105^  6
Cayden- (10:00) 45*  5 + 21
T- 105"  4 + 27

Great workout everyone, monster work going Rx'd Eric, and Todd! This workout stretched out, bending time to what felt like a lot longer than twenty minutes. Good job holding on through to the end.

As is Pull-ups aren't tough enough, CFHQ throws the L-pull-up at us, which is super tough. Even using a kip to get feet above the bar while the chin is also above the bar doesn't help too much. This is when it pays to be lean by training dirty, and eating clean.

Pace is key with AMRAPS. Out too fast and coming home is really slow, and painful. Just keep moving and don't think about the end- stay focused on the here and now, where you are- not where you'll be. You'll get there soon enough.

Thanks for another great day at CFSF.

"If you find a path with no obstacles, it probably doesn't lead anywhere."
 -Frank A. Clark

Monday, October 13, 2014


There is a diabolical quality to some CrossFit workouts that I love. This was one. Crushed. Loved it. Thanks CFHQ!

10:00 AMRAP
10 Burpee box jumps, 20" box
155 pound Clean, 10 reps

Todd McK- 55  3 + 6
Paige- 35  2 + 3
Juan- 75  3 + 8
Jeremy- 75  3 + 8
Todd- 95  4 + 1
Candice- 55  3 + 3
Casey- 95  3 + 4
T- 75  3

Great workout guys! This was a deceivingly difficult workout. Good job hanging on for what seemed like a lot longer than 10:00 minutes.

The Burpee box jumps drank copious amounts of fuel, hit them too hard and the Cleans could be brutal. Add inefficient movement to the equation, and the pain factor increases tenfold.

As usual, we asked for unbroken Cleans. THANKS for delivering.

Monday is a rest day. Use your extra time wisely and do something that feels good and helps you recover. Open gym 5:15-6:15 for a missed wod, skills, or mobility.

Thanks for another great day at CFSF.

"Buy the ticket. Take the ride."
-Hunter S. Thompson



This was an interesting workout that resulted in a lot of feedback on the main site comments about load, volume, and injury. Hard work can't cause an injury. Only improper positioning, and faulty movement patterns can do that. We simply scaled this beast down to more manageable sets and loved the workout. Thanks CFHQ!

10:00 AMRepAP
135 pound Snatch, 10 reps
155 pound Snatch, 10 reps
185 pound Snatch, 10 reps
205 pound Snatch, 10 reps
225 pound Snatch, 10 reps
245 pound Snatch, 10 reps

This is how we did it:

10:00 AMRepAP
Snatch, 10 reps
add 10 pounds
Snatch, 10 reps
add 10 pounds
Snatch, 10 reps
add 10 pounds...

Jeremy- 35-45  20 reps
Caroline- 15-25  30 reps
T- 45-85  44 reps

Good prioritization on a nice Saturday morning! Relatively easy to learn, the Snatch, including squat, is an incredibly athletic movement that requires a lot of patience, and practice. This workout was more like practice than a workout. Thanks for your hard work and attention to detail.



This was a good one. Bonus points for staying on your feet at the end. Another great workout. Thanks CFHQ!

100 Double-unders (*3:1/^mix)
115 pound Front squat, 21 reps
115 pound Push press, 21 reps
100 Double-unders
115 pound Front squat, 15 reps
115 pound Push press, 15 reps
100 Double-unders
115 pound Front squat, 9 reps
115 pound Push press, 9 reps

Jeremy- 65^  22:23
Dustin- 95^  19:13
Todd McK- 45^  17;33
Paige- 35*  26:51
Eric- 95  19:26
Sharon- 35^  24:25
Juan- 75^  20:55
Stephen- 75^  23:14
Candice-45^  21:46
Caroline- 25*  23:28

Good job everyone! Only one thing... we all need to be getting Doubles all the time. Out of kindness, we gave some serious slack to the people who still aren't getting consistent Doubles. You're welcome. We'll get some additional practice, don't worry, but practice on your own as well. They are completely doable with practice.

We also talked about a few things we wanted to see with the loaded portion of the workout- THANKS for hitting those targets. Also, a few people hit the standing objective of going unbroken with the loaded portion as well- OUTSTANDING!

Thanks for your hard work, and thanks for another great day at CFSF.

I can do all things through Christ who strengthens me.
Phillippeans, 4:13

Thursday, October 9, 2014

Paleo redux







5000 meters is a long way. Since it's football season, let's plug that number into something we can better visualize and understand... 5000 meters is the equivalent of 54.6 football fields. Pretty long distance, isn't it.

5000 meter row

Eric- 20:36
Joan- 25:44
Caroline- 29:24
Casey- 21:16
Holley- 25:44
Teresa- 23:11
Todd- 21:04
Sharon- 27:17
Candice- 19:18*
Juan- 21:14
Jeremy- 19:15*/21:10
Caitlin- 26:33
Alan- 22:55
Tommy- 20:20
Wesley- 20:02
Gabe- 19:58
John- 19:43

Great rowing everyone. The fastest row of the day goes to John, with a blistering 19:43! Nice work John. Teresa turned in the fastest time for the CFSF gals at 23:11, while Holley, and Joan actually tied... You know how we settle ties? That's right. Indian wrestling. It's on!

This workout was all power. The CFSF aerobs were crushed. We talked about keeping the hip drive strong, and maintaining efficiency by staying clean. Sloppy movement costs fuel that we can't spare.

Thursday is an OS rest day. Open gym 5:15-6:15 for a missed wod, skills, or mobility.

Thanks for another great day at CFSF.

3-2-1 GO!

Wednesday, October 8, 2014


We had a visiting coach drop in a while back for a workout. At the end of the class we were discussing the pros and cons of CrossFit. Keep in mind that the workout of the day that particular day was strength. One of his criticisms was that he felt like there wasn't enough strength in the programming. I still laugh about that.

Weighted dip 3-2-2-2-1-1-1-1-1

Juan- 50/245
Todd McK- 53/198
Matt- 80
Casey- 105/310
Eric- 100/280
Todd- 100/300
Stephen- 100/280
Caitlin- 35
Tommy- 85
T- 80/270

Great workout everybody. Alan, Paige, Tammy, Joan, and Sharon- good job BW dipping. Dips are tough, but like everything completely doable with practice. A few people really surprised themselves with what they were able to Dip. That's good stuff, and great motivation for everyone, and another part of CrossFit I love- when one succeeds, we celebrate- we all succeed. When one fails, we all feel it, we all fail. Community.

Workouts like Weighted dips really reinforce the "train dirty, eat clean" paleo approach to eating. Any extra body weight is just more to move, and gets heavy quickly.

Thanks for another great day at CFSF.

Strength and conditioning.

Tuesday, October 7, 2014


This workout followed the theory pretty well and turned out to be ALL Pull-ups. Good thing we're GOOD at Pull-ups, huh? Yes, it is. What if you had to pull yourself up and over a wall, out of a burning building? What if you had to pull your children over that wall as well? Puts things into perspective doesn't it.

Strong beats skinny any day. Thank you CFHQ for the best STRENGTH and conditioning program ever.

3 rounds:
:30 second L-sit (-prog)
20 Pull-ups (+ prog)
135 pound Thruster, 10 reps

Eric- 95  9:32
Juan- 65  9:28 -+
Joan- 25  12:36-+
Todd McK- 65  11:15
Paige- 35  12:11-+
Dustin- 95  10:46-
Caitlin- 45  8:09
Holley- 35  8:41-+
Matt- 75  9:13-
Sharon- 45  11:22-
Stephen- 76  11:27-
Teresa- 75  10:48
Jeremy- 75  11:11-
John-Rx  10:15
Wesley- 95  10:58
Gabe- 95  12:03

Great workout everybody, and really great job getting the Thrusters UNBROKEN! We love unbroken at CFSF and ask for it as often as we can. Thanks for delivering!

Thanks very much Sharon and Teresa!

When CFSF opened in 2008, there was no Facebook, Twitter, or Instagram. Applications for CrossFit weren't even thought of, so apps like Beyond the Whiteboard, and Sugar WOD didn't even exist. If you Google "CrossFit applications" today, you will get no less than 635,000 sites- an impressive number.

We are working on a new format. Be patient. The way we do everything will be changing.

Thanks for another great day at CFSF.

Quitting is easy, anyone can do it.

Monday, October 6, 2014

The 3rd Annual John Fenn Burpee Mile

Of all the strange looks we get when we venture outside our Box, the Burpee Mile might be the one workout that gets the most. That's ok, we're used to them. At least there were no near wrecks this year....

John Fenn Burpee Mile

Todd McK

Great job everyone, however far you went. With quarter mile splits of anywhere from 21:00 to 30:00 minutes, this workout demands a level of commitment most do not have. The mile finish times ranged from 88:50 to 139:46, and the total number of Burpees ranged from 365 to 475. That's a lot of work.

"Why do you do this?" is the most common question. We choose to do hard things primarily to prove to ourselves that they can be done. It's our rebellion against low expectation, and our celebration of ability.

"Enter by the narrow gate. For the gate is wide and the way is easy that leads to destruction, and those who enter by it are many. For the gate is narrow and the way is hard that leads to life, and those who find it are few."
 -Jesus Christ

We do today what others choose not to so that we can do tomorrow what others can't. Good job everybody.

2014 John Fenn Burpee Mile

and it begins...

Thanks for your hard work and enthusiasm. Happy Birthday John Fenn!



All Hero workouts are intended to be difficult, to make you really dig deep for that motivation to keep going when everything inside is begging for you to stop.The people training with you can help, but that motivation is intrinsic- some people have it, some don't.

This was a high volume workout that demanded focus and attention, particularly through the middle rounds, otherwise you will lose track of where you are. That's a disaster, because we always start the count back at one.

Good job showing up. Heroes deserve it.


2 DB Cleans, 65 pound DB's
2 100 meter Shuttle sprints
4 DB Cleans
4 100 meter Shuttle sprints
6 DB Cleans
6 100 meter Shuttle sprints
8 DB Cleans
8 100 meter Shuttle sprints
10 DB Cleans
10 100 meter Shuttle sprints
12 DB Cleans
12 100 meter Shuttle sprints
14 DB Cleans
14 100 meter Shuttle sprints
16 DB Cleans
16 100 meter Shuttle sprints

Dustin- (12) 30  33:32
Juan- 20  58:55
Cayden- (8) 15  21:00
Sharon- (10) 10  39:32
Todd- 45  62:00
Teresa- 20  76:56

Great job you guys. This was a real gut check workout, at any scale. Both exercises require a lot of movement: systemic full-range flexion, followed immediately by systemic full-range extension means our hearts are pumping huge amounts of blood, and our lungs are exchanging huge amounts of CO2 for fresh air. This is not a comfortable feeling- great job holding on through to the end.

The Shuttle sprints alone add up to just under 4 miles of running back and forth inside CFSF which alone borders on cruel and unusual punishment, add the Cleans and we're cooking with gas.

This workout is named in honor of Special Warfare Operator Petty Officer 1st Class Patrick Feeks, assigned to a West Coast NSW unit, who was killed on August 16, 2012 in Kandahar, Afghanistan.

CrossFit both recognizes, and honors these fallen Heroes through sweat, and pain- which is a small price to pay compared to the ultimate sacrifice these warriors have made for us. Another reason I love CrossFit, and being a CrossFitter. Thank you for the opportunity CFHQ.

Thanks for another great day at CFSF. Thanks for your monster efforts, and fuel.


Friday, October 3, 2014


Row repeats consume copious amounts of fuel. With all-out efforts that lasted anywhere from :45 seconds to 1:00 minute, this workout was all power. Fun stuff. Thanks CFHQ.

10 rounds:
250 meter row
2:00 minute rest

                    1        2        3        4        5       6        7        8       9        10
Juan-         50.6   49.5   49.3   49.6    49.6  51.1   51.3    52   52.5    53.1
Candice-    57     58.4   57.1   1:00    58.9  58.1   1:02   1:03  57.9    101
Casey-      50.1   49.3   48.3   48.5   49.2   49.4   50.6   50.9   51.6   48.1
Caitlin-      1:08   1:02   1:05   1:05   1:05    1:05   1:06   1:07   1:07   1:05
Stephen-   56.3   52.5   59.6   57.2   56.5   57.7   56.8   56.9    58    55.8
Jeremy-    48.3   47.7   50.4   52.7   52.7   54.9    55      57     55.6  49.6
Sharon-    1:09   1:06   1:06   1:06    1:06   1:08   1:08   1:08    1:08    1:06

Great rows everyone. The objective was consistency. We wanted to see no more than a :05 second difference between rows. Good job hitting that target.

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


Wednesday, October 1, 2014


The anaerobs were thrown a nice bone with a strength session. We love strength days at CFSF, no clock- but just as gassed. Thanks CFHQ! 

Clean 5-5-3-3-3-1-1-1-1

Paul- 195
Todd McK- 105
Joan- 75 PC
Eric- 200
Casey- 195
Carrie- 45
Juan- 125
Dustin- 200
Todd- 215*
Matt- 165
Jeremy- 145
Candice- 85
Stephen- 165
Caitlin- 85
Tommy- 165
Cayden- 115

Great workout everyone! The words of the day? Patience, and speed. No early pulls, and a super fast flip and pull under. Pulling under the bar is difficult at first, but with practice becomes easier. It's the getting back out of the hole that never gets better. We do.

Thanks for hitting the targets we set, and thanks very much for your COACHABILITY!

Great job puppies. Your hard work is paying off in a big way. You're Cleaning! Be pleased, not satisfied.

All days are great at CFSF, but this was a really great day for Todd. After hitting a *PR Clean, he nailed a few Muscle-ups without the false grip. Good job, and THANKS for that super strong fuel. 

Good things come to those who train hard.

CrossFit programming is unrivaled in quality, and creativity. The movements are functional, and irreducible,
and increases in both GPP as well as work capacity can be measured and quantified giving it validity. Not to mention how much fun it is....

"Only a dickhead couldn't love this stuff."
 -Adrian Bozman

Wednesday is a well deserved rest day. Remember that rest is part of the program. Do something that feels good and helps you recover. Open gym 5:15-6:15 for mobility, a missed wod, or both. Take advantage of the extra time, take care of your business- your body will thank you.

Thanks for another really great day at CFSF. Thanks for running the show at lunch Eric. That was a monster warm-up!