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Wednesday, December 31, 2014


The last workout of the year and it's Hang snatch ones. Couldn't have been any better if we'd asked. Thanks CFHQ!

Hang snatch 1-1-1-1-1-1-1

Todd McK- 80
Paige- 40
Casey- 145
Tammy- 80
Teresa- 100*
Juan- 100
Jeremy- 65
Tommy- 115*
Stephen- 85
Sharon- 55
Caitlin- 55
Todd- 135
T- 120

Great work everyone. Casey, Teresa, Todd, and Tommy- monster lifts, and nice *PR's. Your hard work is paying off, and you are motivating everyone else to continue to work hard. That's good stuff.

The Snatch will expose flexibility, stability, and positioning faults indiscriminately. Tight shoulders and soft cores are usually the culprits and will always lead to a missed lift. The drills we did before the wod can help a lot. Grab a stick and practice ANYTIME. 

Check your ego at the door too. Somewhere in Russia there's a 15 year old girl using our max lifts as a warm-up. That being said, NEVER get discouraged. Few of us did any Olympic lifting prior to starting CFSF and everyone has come a long way. You're SNATCHING. You're hitting the targets we've set. Thanks for that hard work.

CFSF will be closed until January 2 when we will resume our normal schedule. It's been an interesting year to say the least. We do have one big change this year from any other previous year; Mother nature plays for keeps, and she always wins. For the first time ever we have heat at CFSF to warm the gym up on those super cold days. Thanks for choosing CFSF and best wishes for a very successful 2015 full of *PR's, and positive vibes for everyone.

We are profoundly thankful for all of you.


Tuesday, December 30, 2014


Our first day back after the Winter Circus and POW! Right in the nose. Second verse just like the first, and after nine previous Hero workouts, another Hero workout. Welcome back, and thanks CFHQ.

400 meter run
155 pound Clean and jerk, 15 reps
400 meter run
30 Toes to bar
400 meter run
45 Wall ball shots, 20/16
400 meter run
45 KB swings, 1.5 pood
400 meter run
30 Ring dips
400 meter run
155 pound weighted Lunges, 15 steps
400 meter run
                                        C+J        KB        L
Todd McK- 42:01            45          35        35
Paige- 1/2 reps 30:48        45          30      
Tammy- 1/2 reps 24:48     65          35    
Teresa- 33:11                   75          35        75
Jeremy- 33:40                   85          53        85
Todd- Rx  32:12
Caitlin- 30:15                    55          35        55
Juan- 32:50                      85           44        85
Stephen- 35:37                 95          53        95
Caroline- 1/2 rep 29:17    45          26      
Matt- 38:18                     135         53        95
Tommy- 35:51                  65         35        65
Great workout everyone, and super good job going Rx'd Todd. That's wicked strong fuel for everyone. THANKS! The goal of a chipper style workout is to just keep moving at a manageable pace and finish strong. Even the CFSF runners had difficulty finishing strong today. That's a cool 1.75 miles, a quarter mile at a time.

Todd O killing the Loaded lunges!
This workout is named in honor of Marine Staff Sergeant Leon Lucas, assigned to the 3rd Battalion, 4th Marine Regiment , who was killed August 1, 2011 in the Helmand Province, Afghanistan

Tuesday will be the last day to train until Friday, January 2 when we will resume our normal schedule. Thanks for another great day at CFSF.

3-2-1 Go!

Tuesday, December 23, 2014


Is the light at the end of the tunnel the end, or the train? That remains to be seen. After the Modular workout, we have just one more workout left and the 2014 Winter Circus will be secured. We've saved the best for last, the 12 Days of Christmas. Here's the lineup:

2. 24" Box jumps
3. Thrusters, 95/65
4. Pull-ups
5. Burpees
6. Toes to bar
7. Wall ball shots, 20/16
8. KB swings, 53/35
9. Double-unders
10. Walking lunges, 5 steps each
11. Hang power clean, 95/65
12. Snatch, 95/65

Since there was a little confusion LAST Christmas, let's review: This is a progression/regression workout. You'll start with one Handstand push-up, then two Box jumps, and another Handstand push-up. Then three Thrusters, two Box jumps, and another Handstand push-up. You will continue to move one day up and each of the previous days down until the last set: 12 Snatches, 11 Hang power cleans, 10 Walking lunges....down to the last Handstand push-up.  1, 2-1, 3-2-1, 4-3-2-1, 5-4-3-2-1 up to 12-11-10-9... Got it? Good.

This has been a great Circus. The workouts selected required no substitutions, not a lot of high skill stuff- just hard work. Here's the 2014 lineup:


Jag 28

Hopper/Interval generator
The 12 Days of Christmas

That's an impressive list considering the Winter Circus had it's humble beginning in 2008 with three Hero workouts in a row. Almost comical now, we thought we were badass mofos then. Securing the Winter Circus proves that we can do much more than we think we can, and that most of out limitations are self-imposed. 

We get asked "why?" quite a bit, why do you people at CFSF do these crazy things? A Burpee mile, Tough Mudders, St. Patrick's Day, The Winter Circus- they are all celebrations of ability. A slap in the face of convention. They have molded, and shaped CFSF into what it is today.

"It is not the mountain we conquer but ourselves."
-Edmund Hillary


Monday, December 22, 2014


The last few workouts of the Winter Circus aren't quite as tough as the Ladies, or the Heroes, but can be just as devastating. The Hopper is as random as random can be, and rolling the die to determine the amounts of work, and rest, and the total number of intervals leaves everything up to chance... Super fun.

We had a few 12 rounders, and a couple of 8 round gems that had us working anywhere from :10 seconds to :50 seconds, with rest varying from :10 seconds to :30 seconds. Not too bad at all. Certainly easier to manage than the 12 rounds of :50 seconds of work and :10 seconds of rest we're used to seeing with the roll of the die.

We never let these people roll again. Way too dicey.

Most everyone that picked out of the hat had a nice distribution of exercises, one unlucky guy not so much- three rounds of Thrusters. Not sure whether to congratulate, or apologize to him. Unwavering, he stood up to the challenge and did great.

That's good fuel.

The Hopper is the last of the loaded stuff until the 12 Days. Modular is next and the intervals are set at 1:1 which means show up with a lot of fuel in your tank and be ready!

Thanks for another great day at CFSF. Thanks for all the hard work you've put in so far. Stay tough, there's only two more to go before we can secure the 2014 Winter Circus.


Saturday, December 20, 2014


Everyone that showed up for the last Hero workout was pleasantly surprised to see another option on the board with 'Jared'. 'Michael' is an old friend and as usual, we were happy to see him.

3 rounds:
800 meter run
50 Back extensions
50 Sit-ups

Juan- 28:26
Todd McK- 22:42
Paige- 29:54
Teresa- 23:48
Jeremy- 25:54
Stephen- 24:38
Candice- 27:13
T- 23:30

Great workout everyone! Super fast finish Todd McK! Although 'Michael' is no walk in the park, the 160 Pull-ups and 280 Push-ups were enough to persuade everyone to pass on 'Jared', understandably.

The good news is that the Hero portion of the Winter Circus is over. 'Michael' was the curve ball. Fate largely determines what we do and how long we do it next time, which is ALWAYS interesting. It's the epitome of the CrossFit model; unknown variables left up to chance. Cool stuff.

There's just three workouts left, and we saved the best for last. Guaranteed blasts.

This workout is named in honor of U.S. Navy Lieutenant Michael McGreevy, who was killed June 28, 2005, in Afghanistan.

Thanks for another great day at CFSF. You are all awesome!

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


Friday, December 19, 2014


This was another high volume workout that surprised us by turning out to be a total blast. Just keep moving.

12 rounds:
45 pound Dumbbell hang squat clean, 10 reps
6 Handstand push-ups

Eric- 30  18:13
Joan- (10) 8  12:44
Carrie- 10  16:10
Todd McK- 15  16:34
Paige- 9  22:55
Candice- 15  18:45
Casey- 30  19:05
Dustin- 25  18:51
Teresa- 15  17:44
Jeremy- 20  19:41
Todd- 30  17:08
Stephen- 20  18:19
T- 25  16:16

Great workout everyone! The good news is EVERYBODY got inverted today. No standing subs at all. Paige, Joan, EXCELLENT HSPU's! Your hard work has paid off. That's more good stuff.

Congratulations. We see the light at the end of the tunnel, and it's NOT the train. We have just one more Hero workout, then the Hopper, Modular, and finally the 12 Days. The 2014 Winter Circus is almost over. You've made it this far, just a little more to go. But the show isn't over yet. There will be curve balls thrown.

This workout is named in honor of  U.S. Army Specialist Nicholas Steinbacher, assigned to the 2nd Battailon, 5th Cavalry Regiment, 1st Brigade , 1st Cavalry Division, who was killed December 10, 2006 in Baghdad, Iraq.

Thanks for another great day at CFSF. Thanks for your monster efforts. Thanks for choosing CFSF.

Soft is contagious. Don't catch it.

Thursday, December 18, 2014


Eight rounds sounds like a lot, and it can be if you don't stay in the here and now and just keep moving. Thinking about the end just stretches it out. With these numbers it quickly turned into the Push-ups channel. All Push-ups, all the time with NO commercial breaks.

8 rounds:
185 pound Front squat, 5 reps
26 Ring push-ups (*reg/ball PU's)

Joan- 35*  25:53
Juan- 95*  20:51
Dustin- 135*  23:55
Todd McK- 95  30:20
Paige- 55*  28:10
Eric- Rx  25:15
Todd- Rx  21:58
Teresa- 105*  26:51
Jeremy- 115  28:10
Sharon- (5) 55*  14:15
Stephen- 125  26:26
Caroline- (7) 35*  19:18
Tommy- 115  31:40
Caitlin- 75  30:02
T- 95  26:14

Great workout everyone! Outstanding job going Rx'd Eric, and Todd. That's tough stuff on any workout, super tough on a Hero workout. Great job if you got all your Push-ups on the rings- multiplanar movement that demands outrageous amounts of stability from us.

The Front squats were more like a side note today. A brief rest from the Push-ups.

This workout is named in honor of  U.S. Army Specialist Christopher Gathercole, assigned to the 2nd Battalion, 75th Ranger Regiment, who was killed on May 26, 2008 in Ghazni, Afghanistan.

We have two Hero workouts left before the real fun starts. Standby. Thanks for another great day at CFSF. Thanks for your monster efforts and super strong fuel. Heroes deserve it.

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


Tuesday, December 16, 2014


We're moving smoothly through the Winter Circus and with just a few more Heroes left no casualties, no broken bones, or close calls- just the usual hazards we face when we venture outside our box for runs. And there were runs.

95 pound Clean, 30 reps
30 Pull-ups
800 meter run

Juan- 65  38:00
Todd McK- 45  37:15
Paige- 35  45:27
Dustin- 75  39:35
Joan- (2) 35  30:08
Carrie- 35  36:04
Sharon- (2) 45  32:24
Stephen- 75  36:53
Tommy- (2) 75  33:55
Caitlin- 45  35:43
Taj- (DL) 95  38:00
T- 75  37:15
Wesley- 65 PC  27:35
Jeremy- 65 PC  28:40
Teresa- 65 PC  33:55
Todd- 115 PC  37:16

Great workout everyone! There were some fast finishes and some that bordered on cruel and unusual punishment. Good job hanging tough. All the Hero workouts have been pretty tough, but this workout required a little extra motivation. I haven't wanted to stop anything as much as I wanted to stop after the first round of 'Badger'. Thanks Sharon, Stephen, and Taj for the super strong fuel that motivated me to finish. 

That's good stuff.

We had a few targets set with the Cleans- THANKS for hitting them! Sloppy movement wastes fuel in the biggest way. Good job staying TIGHT and CLEAN. 

This workout is named in honor of  Navy Chief Petty Officer Mark Carter, killed on December 11, 2007 in Iraq.

We are one week away from the "12 Days of Christmas" workout. Tuesday, December 23 at 5:00 pm. It's a good lineup and a guaranteed blast. We will get a group photo before the workout starts so even if you aren't rolling come by and get in the photo! We'll have Friday on Tuesday afterwards.

Here's the holiday schedule: CFSF will be closed 12-24 through 12-28. We'll be open 12-29 and 12-30. Closed 12-31 through January 2. We'll resume our normal schedule January 3rd.

Tuesday is a rest day. Open gym 5:15-6:15. Take advantage of your extra time and do something that helps you recover. It's your business, and your body will thank you. Thanks for another great day at CFSF.

Be someone special.

Monday, December 15, 2014


Does the nail know what's about to happen? Good job showing up for what we know will be hammer time.

3 rounds:
1000 meter row
50 Burpees
50 Box jumps, 24" box
800 meter run

Caitlin- 53:07
Tommy- (2)  48:38
Todd McK- 55:34
Paige- 69:00
Taj- 60:55
Stephen- 59:14
Jeremy- 58:23
Teresa- 60:00
Todd- 56:27
T- (2)  37:00

This was a long one. Great job holding on tightly through to the end. Debatable as to whether the Burpees, or the Box jumps were tougher today, they both drank copious amounts of fuel- that we know for sure. Even the CFSF aerobs were turning a little green by the end.

This workout is named in honor of  U.S. Army Staff Sergeant Marc Small, assigned to the 1st Battalion, 3rd Special Forces Group, who was killed on February 12, 2009, during combat operations in Faramuz, Afghanistan.

Thanks for another great day at CFSF. Thanks for the super strong fuel and enthusiasm. The only way out is through.



All Hero workouts demand monster efforts from us, some a little more than others. This was a homegrown Hero, and the workout was given exceptionally monstrous efforts. Great job guys.

'Jag 28'
800 meter run
28 Kettlebell swings, 2 pood
28 Strict pull-ups
28 Kettlebell clean and jerk, 2 pood
28 Strict pull-ups (*kip)
800 meter run

Matt- 1.5  20:26*
Taj- 1.0  22:22
Jeremy- 1.5  20:36*
Todd- 1.5  22:57
T- 1.5  19:20*

Great workout guys! This was a fun little chipper that definitely delivered. Nice job on the Strict pull-ups Todd, and good job getting through another tough wod Taj.

This workout is named in honor of  U.S. Air Force Senior Airman Mark Forester, assigned to the 21st Special Tactics Squadron, who was killed September 29, 2010 during combat operations in the Uruzgan province, Afghanistan.

Thanks for another great day at CFSF. We are moving smoothly through the Circus, three Heroes down, only a few more left. Hang tight!


Friday, December 12, 2014


The second Hero workout was another high volume lung burner that turned out to be a total blast. No additional motivation necessary. We were on auto pilot. Just keep moving.

10 rounds:
100 meter sprint
10 Pull-ups
100 meter sprint
10 Burpees
:30 second rest between rounds

Juan- 31:33
Lee- 8 + 200m
Dustin- 33:12
Eric- 26:58*
Matt- 31:27*
Todd McK- 28:20*
Paige- 8 + 10
Joan- (8) 31:06
Klare- 31:27
Todd- 30:04*
Carrie- 9 + 5
Teresa- 29:52*
Jeremy- 29:27
Caitlin- 27:48
Tommy- (5) 19:36
T- (5) 18:55*
Wesley- 25:47

Great workout everybody. That's a cool 2000 meters of running, 100 Pull-ups, and Burpees. Congratulations and excellent work getting these *UNBROKEN, which is always a main objective at CFSF.

There was a 36:00 minute time cap in place and three people got caught. Most agreed that the Burpees were where things started to slow down. They were a tall glass of suck- they always are. Take comfort in knowing that Burpees hate us too.

As usual, when we venture outside our box, things get interesting. It's an urban jungle filled with obstacles, and hazards that we have to be aware of. Not to mention that we're beside the hobo highway as well. We had traffic. Vehicular and pedestrian. That keeps things interesting to say the least. Good job staying out of their way!

This workout is named in honor of  U.S. Air Force Senior Airman Bradley Smith, assigned to the 10th Air Support Operations Squadron, who was killed on January 3, 2010 in the Zhari district, Kandahar Provence, Afghanistan.

Friday is a rest day. Open gym 5:15-6:15 for skills, a missed wod, or mobility. Thanks for another great day at CFSF. Standby. Saturday is next and he's from Tuscaloosa.

On point.

Thursday, December 11, 2014


When Holleyman popped up on the main site this fall the decision had to be made whether to keep the workout in the Circus, or switch. Unanimous. Keep Holleyman.

30 rounds:
5 Wall ball shots, 20/16
3 Handstand push-ups
225 pound Power clean, 1 rep

Juan- 85  26:15
Todd McK- 85  25:16
Paige- 65  36:03
Eric- 155  25:58
Matt- 135  24:14
Joan- 65  28:06
Dustin- 155  27:49
Teresa- 105  34:57
Jeremy- 95  34:47
Candice- 85  29:56
Caitlin- 70  24:31
John- 205  34:03
Wesley- 165  29:08
Todd- 155  26:47

Great workout everyone. Good job hanging tough. There were a few people who didn't get on the board who were also rolling- THANKS for your hard work and attention to detail. You're getting a taste of what's on the way.

This workout is named in honor of  U.S. Army Staff Sergeant Aaron Holleyman, assigned to the 1st Battalion, 5th Special Forces Group, who was killed August 30, 2004 in Khutayiah, Iraq.

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

3-2-1 Go!

Wednesday, December 10, 2014


We finish the Ladies up with a real ball breaker- 'Fran', affectionately known as the "F" word at CFSF, who is loved, or hated but NEVER ignored. There were options; some people would rather do ANYTHING except 'Fran', and we feel your pain.

21-15-9 reps:
95/65 pound Thruster

Juan- 65  6:25
Todd McK- 45  5:07
Joan- 35  10:26
Lee- 45  6:27
Jeremy- 75  6:27
Paige- 35  9:48
Caroline- 25  8:12
Caitlin- 45  4:35
Teresa- Rx  4:39
Taj- 45  8:48

1000 meter row
45 pound Thruster, 50 reps
30 Pull-ups

Dustin- 11:42
Casey- 10:45
Todd- 8:48
Jeremy- 10:49

Great workout(s) everyone. Welcome to CFSF Lee, and Taj. 'Fran' is a CrossFit rite of passage and you guys did great. Although the option wasn't too much better than the wod- hammer to the hand, or hammer to the foot kinda thing, it's still nice to have options.

Good job Jeremy. Doublemint gum today.

Heroes are next. Standby. You've made it this far. There's still a little more left. Thanks for another great day at CFSF. Thanks for your hard work and monster efforts.



Like 'Charlotte', 'Caroline' is also obscure. But we found her, and she's a winner.

185 pound Power clean, 10 reps
500 meter row
185 pound Power clean, 15 reps
750 meter row
185 pound Power clean, 20 reps
1000 meter row

Caitlin- 75  19:24
Todd McK- 65  14:55
Tommy- 95  17:15
Juan- 85  15:02
Sharon- 45  18:25*
Stephen- 115  17:24
Joan- 35  16:34*
Matt- 135  19:10
Todd- 135  19:12
Teresa- 85  16:10
Wesley- 95  13:25
John- 95  12:13
Jeremy- 95  14:50
Eric- 115  13:25

Great job everyone. Olympic lifts for reps can get dicey fast if you aren't hitting the cues we've discussed, and this workout is a great example of just that. Rushing your set-up only leads to greater impatience, and then timing is off as well. You're working harder than you have to.

Move with a purpose, but don't rush and forget the most important thing: Form.

Thanks Sharon, and Teresa, and thanks for another great day at CFSF.



Some of the Winter Circus workouts are obscure, seldom seen outside this time of the year. 'Charlotte' would definitely fall in this category. Another fun, yet deceivingly difficult session.

21-15-9 reps:
95/65 pound Overhead squat
95/65 pound Sumo deadlift high pull

Sharon- 35  8:25*
Juan- 75  7:01
Joan- 35  8:47*
Todd- 75  8:25
Matt- 75  10:11
Teresa- Rx  7:55
Casey- Rx  7:12
Candice- Rx  6:37

Nice workout everybody. These two exercises are mother grabbers of the highest order. Good job hanging on tightly through to the end. Outstanding job going unbroken Joan, and Sharon.

Keep moving.

Thanks for another great day at CFSF.

On time, on target, NEVER quit.


'Cindy' is an all-time CFSF favorite that the PT people love to see. She, along with her cousin 'Mary' have become an integral part of the Winter Circus. No double-dippers today....

20:00 AMRAP
5 Pull-ups
10 Push-ups
15 Squats

John- 21 + 3
Wesley- 22 + 11
Eric- 18 + 7
Dustin- 12
Carrie- 12+ 5
Casey- 15
Todd McK- 16 + 5
Paige- 8 + 27
Juan- 13 + 8
Sharon- 8
Stephen- 14
Candice- 13 + 16

20:00 AMRAP
5 Handstand push-ups
10 Pistols
15 Pull-ups

Joan- 6 + 14
Teresa- 8 + 9
Todd- 8 + 5
Matt- 8

Great workout(s) everybody! We had some monster round totals, and SOLID PT from everyone. As they go, this is a fun one. Really. Hope you enjoyed it.

Standby. The 2014 Winter Circus is just getting going.

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


Thursday, December 4, 2014


We finished the first Winter Circus cycle with a couple of CFSF favorites, 'Grace', or 'Isabel'.

135 pound Clean and jerk, 30 reps

Juan- 85  4:50
Dustin- Rx  4:28
Eric- Rx  4:40
Todd McK- 65  4:25
Paige- 45  5:27
Joan- 35  3:35
Carrie- 55  6:09
Teresa- 85  2:46
Matt- 115  4:58
Caitlin- 65  5:09
Stephen- 95  3:43
Todd- Rx  3:47
Sharon- 65  7:15
Candice- 75  4:28
Jeremy- 75  4:32
T- 115  4:12

135 pound Snatch, 30 reps

Dustin- 95  2:35
Eric- 95  2:50
Teresa- 65  2:00
Matt- 75  2:25
Stephen- 65  2:23
Todd- 75  1:33
Jeremy- 65  3:03
T- 75  3:32

Great workout(s) everyone. Nice job getting 'Grace' as prescribed Dustin, Eric, and Todd, and super fast finish Teresa.

We had a two for one sale and eight people took advantage. These are the CFSF "energizer bunnies" who, with a big smile on their faces, will just keep going, and going. What's more is that if there were a third option, these people would have gotten it too. Do more. Be more. That's good fuel.

Thursday is an OS rest day. Open gym 5:15-6:15 for skills, or mobility. Take advantage of this extra time.

Thanks for another great day at CFSF.

Movement = Life.

Wednesday, December 3, 2014


The second workout of the Winter Circus was 'Heather', a fun little triplet that we've never seen before and she's a beauty.

3 rounds:
500 meter row
225 pound Deadlift, 12 reps
21 Ring rows

John- Rx  16:24
Wesley- 185  15:25
Carrie- 95  17:36
Todd McK- 115  16:47
Paige- 85  19:11
Dustin- Rx  16:50
Joan- 65  17:05
Casey- Rx  18:11
Teresa- 115  13:18
Caitlin- 95  13:45
Stephen- 165  14:25
Sharon- 95  17:06
Jeremy- 185  13:52
T- 185  13:32

3 rounds
400 meter run
21 Kettlebell swings
12 Pull-ups

Lee- 35  13:34
Taj- 35  12:48

Great workouts everyone. Nice work as prescribed Casey, Dustin, and John, and super fast finish Teresa. 'Heather' was a deceivingly difficult workout. Ring rows sound manageable but are much more difficult following Deadlifts.

Did you stay within the :10-:15 second goal from the first row through to the third? Most went out like a house on fire which resulted in successively slower rows by the third round. We like consistency at CFSF so do you govern the first half, ensuring a stronger finish? Or do you go out strong and hope to stay strong through to the end? Yes. These are the things you learn about yourself over time as you train.

Good job Lee, and Taj. 'Helen' is our go-to girl and you guys did great. Thanks for your hard work and monster efforts.

Wednesday is the last day of the first cycle, and there will be options. It's going to be a blast.

Thanks for another great day at CFSF.

Flat backs, big hips, and deep dips.

Tuesday, December 2, 2014


Welcome back! CFSF hopes everyone had a great Thanksgiving break but, IT'S OVER. There were a few hardcore CFSF coaches that came in a got in some monstrous sessions during their break, and a fun little 12.1 repeat on Thanksgiving day. What? Repeat?

It's here. The 2014 Winter Circus has arrived, and Barbara starts the show.

5 rounds:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
3:00 rest between rounds

Dustin- 48:46
Juan- 42:03
Todd McK- 49:23
Paige- 54:54
Lee- (1/2) 32:58
Joan- 53:08
Casey- 43:26
Tammy- (3) 26:00
Eric- 40:55
Stephen- 36:04
Caitlin- 35:18
Matt- 42:10
Jeremy- 51:21
Caroline- 37:20
Teresa- 44:55
Taj- (3) (1/2) 16:30
T- 34:30
John- 32:52
Wesley- 32:11

Max Burpees in 7:00

Teresa- 83
Todd- 80
Jeremy- 77
Juan- 65
Lee- 55
Taj- 30
Todd McK- 107
Pasige- 58
T- 80

Great job everyone. Monster Burpees Todd McK, and super fast finish Wesley. Burpees and Barbara have one thing in common- someones ass is getting kicked, and we know it's going to be us. But that's why we do it. It makes us better.

For the uninitiated, Barbara is a kick in the groin. She mellows with exposure. Good job hanging on through to the end, which for some bordered on cruel and unusual punishment. Welcome to CFSF.

The Winter Circus will prove that you can do much more than you think you can. It's just mind over matter. In 2008, we did three Hero workouts in a row and thought we were bad ass mofos. Somehow that has turned into a one month celebration of  the ability, determination, and fortitude that CrossFit demands of us.

Show up. Work hard. Repeat. Repeat? Yes.

Thanks for another great day at CFSF. Thanks for your hard work, monster efforts, and super strong fuel.

"A single twig breaks, but the bundle of twigs is strong."