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Tuesday, September 1, 2015


September brings cooler air, a Savage race, and the JFBM4. That's a lot to look forward to. We finished August with a real mother grabbing workout that only a couple of guys got. Good job you mutants. The rest of us exercised rigid flexibility with a couple of different options.

Body weight bench press
Bar muscle-ups (*ring)

Eric- Rx  72/90 reps 22:30
Todd- Rx  25:55*

-option 1-

5 rounds:
135 pound Clean & jerk, 3 reps
9 Pull-ups
9 Dips

Todd McK- 65  12:35
Paige- 45  17:55
Juan- 95  8:50
Joan- 35  15:09
Candice- 65  9:21
Casey- Rx  11:22
Tammy- 65  10:10
Caroline- 55  9:45
Teresa- 85  9:39
Caitlin- 55  8:23
Tommy- 95  14:50 ^full Clean
T- 115- 8:51

-option 2-

10 rounds:
10 Pull-ups
10 Slam balls

Sara- (8) 16  12:04

Great workouts(s) everyone! Isn't it nice to have options? Yes.
Rep 73 of 90. Ouch! That's gonna leave a mark...
Last rep. Good job Todd!
Thanks for another great day of training and conditioning at CFSF. Thanks for the super strong fuel, and most of all, thanks for choosing CFSF!

Movement = Life.

Monday, August 31, 2015


This was a super fun gymnastics based WOD that we thoroughly enjoyed. Thanks CFHQ.

GHD sit-ups (*1:1 AbMat 20/16)
Hip extension
Plank hold

Todd McK- 10:55*
Paige- 13:22*
Juan- 13:22*
Candice- 10:02*
Casey- 12:38*
Jeremy- 13:50*
Sara- 13:45*
T- 10:35*
Teresa- 15:45

Great workout everyone. Good job getting the GHD sit-ups Teresa! This workout took aim at our core and launched an all out assault. Good job holding on through to the end. The word of the day was 'hollow' and both the L sit and Plank hold required a super stable hollow position.

Whether we were moving for reps, or holding for seconds, this workout is a good example of how tough gymnastics are, and why so many people have difficulty with the gymnastic components. Embrace the suck. Practice these holds as well as Ring supports, and Handstands as much as you can.

Thanks for another great day at CFSF.

Rest later.


"Do more, be more" is a phrase that CFSF has taken to heart and put into practice. The 'Warm-up WOD' is just one example. Since the WOD called for 100 Wall ball shots with 30 pound medicine ball that we don't have the 'DMBM' card was pulled. We stuck to the 100 reps, and made up the difference with a fun little warm-up.

4 rounds:
250 meter row
10 Overhead squats
10 Push-press

Todd McK- 45  9:20
Paige- 25  12:20
Eric- 75  9:23
Casey- 75  11:08
Tammy- 45  7:56
Tommy- 65  10:45
Matt- 45  10:30
Caroline- 25  11:53
Teresa- 45  10:55
T- 45  10:40

-2:00 minute rest-

100 Wall ball shots, 20/16

Juan- 18:50
Todd McK- 18:25
Paige- 26:32
Eric- 17:56
Casey- 19:44
Matt- 21:04
Teresa- 22:11
T- 21:27

Great workout(s) everyone! We were definitely primed, and good to go for this one. Great idea, and job Eric. Fortune smiled upon us by placing this workout on day three, giving us carte blanch to get creative without repercussion.

A common misconception about warming up is that if you do too much work prior to the WOD performance will suffer. The reality is that we need to be sufficiently warmed up to perform well from a neuro-muscular point of view and when you hold back during the warm up you compromise this.

Some of the best stuff we've ever done has been AFTER we've already done some super tough work.

How do you attack 100 Wall ball shots? One rep at a time, getting as many reps as you can before you have to stop to rest.

Thanks for another great day at CFSF.

"You only live once, but if you do it right, once is enough."
-Mae West


Friday, August 28, 2015


A 36" Box jump is a lot more manageable than the 40" Box jumps we saw last week, but that's still a big jump! The word of the day was 'springy', and our springs were hit hard. Jump and run. Peanut butter and jelly. Good combos. Thanks CFHQ.

4 rounds:
15 Box jumps, 36" box
400 meter run

Todd McK- Rx  18:15
Paige- 24"  18:31
Juan- 30"  15:16
Candice- 24"  17:37
Tammy- 24"  17:38
Joan- 20"  15:07
Eric- Rx  16:09
Sara- 20"  16:51
Caroline- 24"  15:00
Matt- Rx  15:23
Todd- Rx  17:02
Caitlin- 24"  16:20
Tommy- 30"  20:26
Chris- 20"  15:45
Jeremy- 30"  13:35
T- 30"  15:39
Sharon- 18"  20:14

Great workout everyone! Nice job going Rx'd Eric, Matt, Todd, and Todd McK, and super fast finishes Jeremy, Caroline, and Joan. You guys killed it today, hung it on the wall and took shots at it. No chance.

Congratulations Chris, and Sara. Your hard work is paying off. Box jumps- locked. Be pleased, not satisfied. Good job hanging on tightly through to the end Tommy. This workout was not easy at all, and especially difficult for the CFSF tall guys.

Great Box jumps Todd McK
We talked about how to jump, and where to rest if you had to. Good job nailing those targets. Box jumps can be intimidating. Stay aggressive!

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

"Never say never, because limits, like fears, are often just an illusion."
-Michael Jordan


Thursday, August 27, 2015


The Front squat demands a properly placed, and maintained rack, a super tight core, and very flexible hips. Deficits in any of those will result in a missed lift, and when five reps are required you'd better be locked on. Three reps can get dicey. Five reps can become very dicey, very quickly.

Front squat  5-5-5-5-5

Todd McK- 145
Paige- 75
Juan- 155
Joan- 75
Casey- 185
Eric- 205
Teresa- 140
Caitlin- 85
Tommy- 205
Candice- 105
Todd- 230
Sharon- 105
Caroline- 55
Matt- 145
Jeremy- 205

Great Front squats everybody! Good things happen when you're hitting all the cues we've talked about. That can get contagious, and that's good. That's the good fuel that everyone benefits from, ensuring a great workout, no matter how difficult things were.

Monster squats Todd, Eric, Jeremy, Tommy, and Teresa- strong stuff. The objective of a strength day is failure. Especially with the Front squat, which is an easy bail if things go bad. Don't be afraid to lift as heavy as possible. This is where we grow.

Thanks for your hard work Sara, and Roxanne. Front squat- locked.

Thanks for another great day at CFSF.

"The greatest pleasure in life is doing what people say you cannot do."
-Walter Bagehot


Wednesday, August 26, 2015

Foam rolling... are you doing it right?

Buy a foam roller and get busy!


'JT' on steroids, and pissed off... was how one guy described the all out assault on our chests, shoulders, and triceps that was 'Pike'. Pull-ups on the run were a welcomed sight for sore eyes. No, really. Thanks CFHQ.

5 rounds
15 Chest to bar pull-ups *reg/^prog
400 meter run

Sara- 19:19^
Juan- 16:40^
Todd McK- 20:15*
Tammy- (4) 16:45*
Matt- 18:52*
Todd-Rx  18:40
Caitlin- 20:05*
Tommy- 21:30^
Hunter- 19:32^
John McC-26:00^
Sharon- 27:42*^
Anna-  (3) 10:36^
Wesley- Rx  15:17
Jeremy- Rx  18:46
Teresa- 21:45*

Great workout everyone. Outstanding work Wesley! At prescription, and fast. Dead on. Good job Todd, and Jeremy for getting this at Rx too. The Pull-ups would be tough enough if we weren't CrossFit. Fast finishes Juan, and Sara. 

Good job Anna. You're getting an idea of the tempo these WODs can bring with them. Crawl, walk, run, and lots of YBF- which you will. Hunter...Kipping pull-ups are next on the agenda.

Big THANKS to Sharon, and Todd.

Check this out:

Check this out too:

If you don't see the Lift Up Autism CFSF banner, enter Anniston, AL in the search, and sign up. Train heroic!

"Life is like riding a bicycle. To keep your balance you must keep moving."
-Albert Einstein


Monday, August 24, 2015


Hero workouts are always tough, when the Hero is a fallen Navy SEAL we'd better watch out. This is going to be a little tougher than usual. And it was.

5 rounds:
75 pound Thruster, 20 reps
10 Strict ring dips
20 Push-ups
10 Strict handstand push-ups
50 meter Bear crawl

Sara- (3) 15  29:50
Jeremy- (3) 75  35:55
Todd- 75  41:26
Teresa- (3) 35  29:33
Casey- (4) 75  48:19
T- 75  46:16

Great workout everyone. At any scale this was a long, difficult workout. We found an exercise that might be as tough as Burpees. Although we see the Bear crawl as part of the Gym Tour warm-up, 5 rounds of 164 feet of Bear crawling was the most difficult component of the workout, and turned out to be much tougher than expected.

This workout is named in honor of  U.S. Navy Chief Petty Officer Christian Michael Pike, who died March 12, 2013 from injuries sustained while conducting stability operations in the Maiwand District of Kandahar, Afghanistan.

Thanks for another great day at CFSF. Thanks for your hard work, and very much needed fuel.

"Strength does not come from physical capacity. It comes from an indomitable will."
-Mahatma Gandi



Some Conditioning specialists will argue that high levels of intensity cannot be maintained for much longer than 10:00 minutes. If that's the case then this was another spot on workout from CFHQ. We loved it.

10:00 AMRAP
115 pound Sumo deadlift high pull, 10 reps
10 Over the bar burpees

Todd McK- 65  5 + 6
Paige- 45  3 + 8
Joan- 35  5
Sara- 35  4
Jeremy- 75  5 + 15
Juan- 75  5 + 5
T- 75  6 + 6

Great workout everyone. Good prioritization on a nice Saturday morning. We talked about hips and patience. Did you hit those targets? If you kept your hips in the picture the SDHP's were tough but manageable, however, if you lost patience you were working too hard.

The Over the bar burpees were, as usual, the tall glass of suck today- good job pacing through them. As long as we're talking about Burpees, head's up- we are a little over one month from the 4th Annual JFBM. Be ready.

Thanks for another great day at CFSF.

"Success is not final, failure is not fatal: it is the courage to continue that counts."
-Winston Churchill


Friday, August 21, 2015

"Why does soda give a fuck about whether trainers are licensed or not?"
-Greg Glassman, CrossFit Inc. Founder and CEO


CrossFit skeptics think 10:00 minutes isn't enough time for a workout. We know better. This was 10:00 minutes of pure love. Thanks CFHQ!

10:00 AMRAP
10 Box jumps, 40" box
20 Pistols
Eric- 34"  4 + 15
Juan- 30"  4 + 10
Todd McK- 34"  4 + 8
Paige- 24" AS  4 + 10
Joan- 20"  3 + 21
Sara- 18" AS  3 + 10
Casey- 34"  4
Sharon- 20"  3 + 24
Caitlin- 24"  4 + 15
Tommy- 30"  3
Chris- 18" AS  5 + 5
T- 30" AS  4 

Great workout everyone! Nice round totals Caitlin, and Eric, and great Box jumps Chris. Outstanding jumps Casey, Eric, and Todd McK- 34 inch box jumps are tough enough, 40 inch Box jumps turned out to be next to impossible for us. That's a cool 3.3 feet just in case you're measuring.

The Pistol is one of the few times we use our whole foot instead of rooting the heels, and while most used the rack there were a few freestanding Pistols. Good job on that as well.

Friday is a rest day. Take care of those tired, probably sore legs. Roll, smash, floss, feather, anything that needs it. ICE anything sore, and as usual, camp out on anything gnarly.

Thanks for another great day at CFSF.

IF this link does not take you to the Anniston events page enter Anniston in the city search. We are doing the Lift Up Autism workout Saturday, September 19th at 9:00:

Go to the pledge page and donate. There are many options.

"Courage isn't having the strength to go on- it is going on when you don't have strength."
-Napoleon Bonaparte


Thursday, August 20, 2015


Measurable, repeatable, and observable. This gives CrossFit validity, moving from theory to practice with indisputable empirical evidence-based fitness. We get to compare today's workout with the workout from three months ago. CrossFit works! Thanks CFHQ.

Deadlift 10-5-3-1-1-1-3-5-10

                         1        2        3        4        5        6        7        8        9        Total     
Todd McK-       95    135    185    225    245    245    225    185    135      1,430
Paige-              75      85      95     105    115    125    115    105     95        915
Joan-                95    100    105    110    115    135    115    105    100       980
Juan-               135    225    255    285    305    335    255    225    185     2,205      
Matt-                95    135    185    205    225    245    205    185    135      1,615
Holley-            75      95     115    135    155    165    135     95      85       1,055
Teresa-           145    165    185    205    225    215    195    175    165      1,675      
Hunter-           135    185    205    225    255    225    205    185    135      1,775
Caitlin-            75      95     115    135    155    165    135     95      85       1,055
Tommy-          135    225    285    305    345    415    305    285    225      2,525      
Sharon-           95     115    125    145    165    175    145    125    105      1.195
T-                   185    195    235    255    285    295    255    225    195      2,125      

Great workout everyone! Monster lifts Tommy, and Teresa- you both killed it today. We love Deads at CFSF, especially on strength days sans clock. Dan John is a strength and conditioning specialist who has listed three things to get stronger:
 1. Pick something heavy up off the ground.
 2. Pick something heavy up off the ground and put it overhead.
 3. Pick something heavy up off the ground and walk around with it.
We hit those points pretty well, and the results speak for themselves. While not everyone will have increases every time, statistically speaking a ten pound change isn't too much, but everything counts, and we'll take everything we can get.

Deadlifts might be one of the most functional movements we see. It's irreducible, beautifully simple, yet incredibly complex. Just about every body part is involved, either moving or isometrically locked down which makes the Deadlift a potent hormonal punch, capable of producing real results in us.

Just hearing the word 'Deadlift' evokes negative implication from the untrained, and from a medical point of view often associated with injury. Both are incorrect. We Deadlift every day, even if it is just to pick up a dropped set of keys. Learning how to move safely while lifting anything is a chief goal of CFSF- use the principals you've learned and move safely inside AND outside our box.

Nice work Sara, and Chris- you've broken the Deadlift down and put it back together. Next time it's the full Deadlift.

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

"Don't wait for extraordinary opportunities. Seize common occasions and make them great. Weak men wait for opportunities; strong men make them."
-Orison Swett Marden

We are doing a special workout Saturday, September 19th. Check it out:


Wednesday, August 19, 2015


When Chelsea last popped up CFSF did not exist. Amazingly, she's flown under the CFSF radar ever since. Even through our sixth Winter Circus, she's managed to stay out of our gym. Until today. Chelsea showed up to chew bubble gum and kick ass. Nobody had any gum, and there were asses kicked. Make no mistake, this was a good workout that delivered serious gas. Thanks CFHQ!

Every minute on the minute for 30:00 minutes perform:
5 Pull-ups
10 push-ups
15 Squats
*3-6-9 option
If you cannot make the reps under a minute, continue getting rounds off the clock for the remaining 30:00

                       EMOM      Total # of rounds
Eric-                   15                24 + 10
Juan-                  12                    23
Todd McK-          3                     10
Paige*                 2                  12 + 2
Matt-                   3                  16 + 3
Joan-                   2                      7
Sara* (15:00)     15
Holley*               30
Teresa-               25                 28 + 3
Sharon*                                      15
Todd-                 15                 26 + 21
Candice*            20                 25 + 3
Anna* (15:00)     3                   8 + 9
Chris* (15:00)    10                14 + 10
T-                        10
Wesley-              25                    28
Jeremy-               6                     17

Great workout everyone! Monster minute totals Holley, Teresa, Wesley, and Candice. Great job Sara, Todd, and Eric- 15 rounds all on the minute. Anything on the clock can get dicey fast, Chelsea is the proof.

Pace turned out to be big problem for a few people who went out way too fast, making coming home a lot more difficult- impossible for one guy. And there was a visit from Pukie- tenth Squat of the tenth set, then seafood. All good as long as the lesson is learned; Pace is key. Turns out that :15 seconds of lowered intensity is more valuable than :30 seconds of rest. Who knew?

That's another part of CrossFit I love. On any given day anyone can be thrown into the novice category, or just hammered by a new workout. Even seasoned CFSF vets fall prey to this, and it's what motivates some beginners to quit CrossFit- because they are so far out of their comfort zones.

There's nothing comfortable about CFSF. Just hard work and fun times getting it done. The rewards are as great- sometimes greater than the efforts required to earn them. The sad thing? Most people will never get the opportunity to experience this. But we know, as do ALL the other CrossFitters around the world.

Chelsea- 7
Hands- 0
Good job.  Thanks for another great day at CFSF. Thanks for your hard work and monster efforts. That is super strong fuel that everyone benefits from.

"Things do not happen. Things are made to happen."
John F. Kennedy


Monday, August 17, 2015


Could you imagine 'Heavy Randy'? 75 Power snatches at 135 pounds instead of 75 pounds? Well, today wasn't too far off from that, and we had one guy almost go Rx'd. Tough stuff.

135 pound Snatch, 50 reps

Teresa- 65  7:48
Todd- 115  10:16
Paige- 25  4:32
Todd McK- 45  4:45
Juan- 75  5:17
Candice- 35  7:58*
Casey- 95  9:02*
T- 75  5:02
Wesley- 95  4:58
Jeremy- 95  6:45

Great workout everyone! Heavy lift Todd, and super fast finishes Paige, and Todd McK. Very good job going with a Full Snatch Casey, and Candice. The Full Snatch is a more athletic exercise, and the bar distance traveled greater than that of the Power Snatch. However, most Olympic coaches will tell you a Full Snatch is a missed Power Snatch. We won't split hairs unless it's specified, and everyone stays happy.

The cues start the same: Heels, patience, and positioning. The only difference is how far under do you have to pull to make the lift? Good job hitting the targets we set before the wod began.

Monday is a rest day. Use your extra time wisely and do something that feels good and helps you recover. ICE anything sore, and camp out on anything gnarly. It's your business- take good care of it. You'll be happy you did.

Thanks for another great day at CFSF.

"Man often becomes what he sees himself to be. If I keep saying to myself that I cannot do a certain thing, it is possible that I may end by really becoming incapable of doing it. On the contrary, if I have the belief that I can do it, I shall surely acquire the capacity to do it even if I may not have it at the beginning."
-Mahatma Gandi



Strength sessions are always a welcomed sight, even the elusive third rep of a three rep set, which happens to somehow be more difficult than a five rep set. We were pleased. Thanks CFHQ!

Split jerk 3-3-3-3-3-3-3

Juan- 155
Caitlin- 85
Tommy- 165
Todd- 205
T- 155

Great job everyone. Good prioritization on a nice Saturday morning. Nice lifts Todd, and Tommy- you guys are strong! Really good job Caitlin- that's almost 5/6 of your body weight that you're throwing overhead. OUTSTANDING!

The Split jerk is the way to get anything heavy overhead, and once you learn it you'll find it difficult to do anything else, even if the workout calls for a Push press, your body will want to Split, or Push jerk it instead.

We talked about a few things we really wanted to see, among which were a solid dip and drive, and receiving the bar in a locked-out super stable position. THANKS for hitting those targets.

Notice in the video that the lifter doesn't push the load very high, he pulls himself under. Also notice his back leg is moving away from his mid line, giving him a wider base of support. Perfect form. The current World record is 266 kg, or 585 pounds held by Leonid Taranenko.

Thanks for another great day at CFSF.

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



At any scale this was a tough one that required monster efforts to lock down. Hero workouts deserve it, and CrossFit recognizes it. Thanks CFHQ.

7 rounds:
400 meter run
21 Walking lunges
15 Pull-ups
9 Burpees

Todd McK- (5) 28:30
Casey- (5) 35:28
Tommy- (4) 33:25
Tammy- (5) 36:30
Teresa- (4) 28:28
Juan- 37:00
Candice- (4) 29:15
Anna- (3) 23:50
Sharon- (5) 39:00
T- Rx  43:47
Wesley- Rx  29:26
Jeremy- Rx  37:52

Great workout everyone! Past experience has taught us that when the run is the rest we'd better watch out. Heads up- WATCH OUT! It was hammer time, and in a world full of hammers EVERYTHING is a nail.

This is why we do it, and a big part of what motivates us to push even harder when Hero workouts pop up.

Great job Roxanne, Sara, and Shannon. This was a pretty heavy workout that gives you an idea of what to expect as you ramp up the intensity of your workouts over the next few weeks. Be pleased, not satisfied. Big THANKS to Casey for running the show at lunch today. XO, and No. 2- there from the start. Hooyah!

This workout is named in honor of  Danish Army Sgt. Rene' Jakobsen, who was killed on January 2, 2013 in the Helmand Provence, Afghanistan.

Thanks for another great day at CFSF. Thanks for your super strong efforts and fuel, and thanks for choosing CFSF.

"Just do what you do every day."
-Nick Urankar


Thursday, August 13, 2015


We've gotten a little complacent lately with these three and four round workouts. It's good to get back to the fives again. Hammered. Loved it. Thanks CFHQ.

5 rounds:
155 pound Clean, 7 reps
14 Kettlebell swings, 1.5 pood

Todd- Rx  11:57
Eric- Rx  13:18
Todd McK- 75/44  12:24
Paige- 35/35  16:55
Juan- 105/53  12:47
Joan- 45/30  11:55
Sharon- 45/35  12:57*
Tommy- 95/44  17:35
Hunter- 95/35  9:32
Caitlin- 45/35  8:24*
T- 95/53  12:07
Wesley- 115/53  8:57
Jeremy- 115/53  11:14

Great workout everyone! Great job going Rx'd Todd, and Eric, you are both monster killing mutants! Also, great job getting ALL reps *unbroken Caitlin, and Sharon. Outstanding work you two.

This was a tough workout that was made tougher if you weren't locked on with EVERY cue we've talked about and practiced. Heels, patience, a super fast flip with open hands, AND re-positioning those feet are just a few things we talked about wanting to see with the Cleans.

The Kettlebell swings took aim at our PC, and whatever was left from the Cleans was soon destroyed by the swings. Get pulled off your heels? You were working even harder than you needed to. Heel drive, and hip snap are crucial.

The tall guys that killed Tuesday's rows were pounded today, while the Smurfs had their day in the sun. CrossFit fortune shifts quickly. Sometimes you're the hammer, sometimes you're the nail.

What's wrong with this picture?

They DID need your help after all....
How do you finish a 100 meter Team Tire Flip? 100 meter Overhead Tire Carry, of course. Is there any other way? Good job lunch crew.

Thursday is an OS rest day. Rest is part of the program! Use your extra time wisely and get some love. Your body deserves it, and you know what to do.

Thanks for another great day at CFSF.

Ready to lead, ready to follow.

Wednesday, August 12, 2015


This was a great workout that definitely delivered. Thanks CFHQ!

4 rounds:
500 meter row
155 pound Overhead squat, 10 reps

Eric- 115  13:51
Juan- 85  13:21
Todd McK- 45  13:38*
Paige- 15  15:43*
Joan- 15  14:44
Casey- 135  16:12*
Tammy- 55  13:52
Anna- AS  13:29
Holley- 15  14:00*
Hunter- FS 70  14:30
Matt- 75  14:32*
Caitlin- 35  14:12*
Tommy- 75  14:57*
Sharon- 35  16:49*
T- 85  13:17
Teresa- 65  13:09*
Todd- 95  12:51
Wesley- 105  14:50

Great workout everyone! Super fast finishes Todd, and Teresa, and heavy Overheads Casey. Outstanding! This was a rower's workout, and the CFSF rowers killed the rows. We talked about consistency, and wanted to see no more than a :10 second differential from the first through last rows, with a big emphasis on power rowing.

Great job hitting one of the standing objectives at CFSF, going *UNBROKEN* ...we appreciate your hard work, and strong fuel. It motivates everyone to push a little harder.

The third of three squats you'll learn at CFSF, the Overhead squat cruelly and indiscriminately exposes strength, and flexibility issues. A solid base, a super solid core, and tight active shoulders are required. Miss any and you'll miss the lift.

Thanks for another great day at CFSF.

On time, on target, never quit.

Tuesday, August 11, 2015


We love strength days at CFSF, and Snatch strength is always a welcomed sight, especially when the reps are low. A recipe for a gooood day. Thanks CFHQ.

Snatch 1-1-1-1-1-1-1
Todd McK- 80
Paige- 50
Juan- 130                          85
Eric- 145
Joan- 50                            35
Casey- 150
Teresa- 85
Holley- 30                          25
Hunter- 140
Caitlin- 45                          45
Tommy- 145                     115
Sharon- 50
Wesley- 135
Jeremy- 115

Great workout everyone! We left the option for a Snatch, or Power snatch on the table and most went with the full Snatch. Either way, good job and GOOD Snatching! We talked about pulling under, NOT pulling any higher. How'd that go for you? We also talked about patience through the second pull, getting EVERYTHING our hips have to contribute.

The Snatch is a graceful movement that possesses an aesthetic value very few other exercises have. When it's on, it's on. Things are moving smoothly, and the bar almost floats for a brief second allowing us to jump under. Conversely, when it's off, it's off. Fall back to the cues we've talked about, smack the power pole, and get it back on.

Juan, Tommy, Joan, and Holley- outstanding increase in work from last time- CrossFit works! Add hard work and we're cooking with gas.

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

Champions train. Losers complain.
-Ashley Robinson


Swimming wods mean a few things at CFSF: rigid flexibility, Trainer's choice, and we always end up with an interesting sub. Today was no different. This ranks right up there with the JFBM and has supplied us with some very cool ideas for future warm-ups and workouts.

400 meter Tire flip
30 Push-ups every 100 meters

Matt- 43:40
Todd- 39:08
Casey- 40:54

5k run
Todd McK- 30:51

Great job guys. That's one way to break in the new tire. Re-thinking the 'Team flip" now? That was a tall glass of suck that is a pure celebration of life and ability. 

We often get funny looks and stares by passersby and drivers with some of the stuff we do outside the safety of our box, Burpees and running backward were the top producers until the Tire flip 400. People literally stopped to watch in amazement.

A few drivers asked what was going on: Todd's reply? "I'm just changing my tire..." Another driver stopped to watch Matt for a few seconds, so Matt asked the guy "Hey, can you help me?", and the guy got that totally puzzled look on his face and started throwing out excuses for why he couldn't help.

One man walked over from the new grocery store, took out his cell phone, called someone and said "I'm watching three guys flipping three huge tires down the street!" then walked back away, shaking his head.

Tire Flip 400
Why do we do these crazy fetes of strength? Because anything worth doing is worth overdoing, and because WE CAN. Way too many people CANNOT.

Thanks for another great day at CFSF.

We rejoice in our sufferings, knowing that suffering produces endurance, and endurance produces character, and character produces hope.
Romans 5:3-4


Friday, August 7, 2015


Anything on the clock can get pretty dicey very quickly. When Rope climbs are included we know what we're in for right up front. No worrys. Just remember Rule #1 when climbing...

On a 2:00 minute clock:
15' Rope climb, 2 ascents
Front squat, 2 reps
15' Rope climb, 2 ascents
Front squat, 4 reps
15' Rope climb, 2 ascents
Front squat, 6 reps...
Continue adding 2 reps to the Front squat each round and continue until you cannot make reps in 2:00

Todd McK- 95  4
Juan- 95  4 + 8
Joan- 55  5
Eric- 135  7 + 10
Sharon- 55  7
T- 95  4
Todd- 135  6


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

Paige- 15  15:00
Wesley- Rx  9:40
Jeremy- Rx  11:24

Great workout everyone! Nice round totals Eric, and Sharon! Good job Todd McK- another workout under your belt- you're getting back up to speed. Also good job Joan- you are a lot more powerful than you think you are.

Since there was NO sub for the Rope climb, we had an option on the board- Fran's little sister Jackie, and Paige knocked her outta the park as prescribed in 15:00, while Wesley, and Jeremy just totally destroyed her. Excellent work you three.

Welcome to CFSF Anna E. crawl, walk, run and you will succeed.

Thanks for another great day at CFSF.

Save enough fuel to get back down-

Wednesday, August 5, 2015


It's the CrossFit Total on the clock with some Burpees thrown in for good measure. Another well thought out workout that definitely delivered. Thanks CFHQ!

3 Ladders:
Burpees + Back squat, 185 pounds
Burpees + Press, 115 pounds
Burpees + Deadlift, 245 pounds

Perform one Burpee and one rep on the first minute. Two Burpees and two reps on the second minute... Continue using as many sets as needed until you cannot complete reps in one minute. Rest 3:00 minutes between Ladders.

                                   Deadlift          Press          Back squat
Eric- Rx                        6 + 9            6 + 7                6
Juan-                            175/6            95/5             155/6
Todd McK-                  75/6             45/5              45/6
Paige-                        75/5 + 6       35/5 + 11      65/4 + 6
Casey-                      255/5 + 7       95/5 + 6       185/6 + 7
Joan-                         65/6 + 10      45/3 + 2          95/5
Stephen-                      185/4            75/5             155/6
Caitlin-                        115/8          55/5 + 9           65/7
Hunter-                       140/7            90/5               205/5
Sharon-                     115/5 + 8      55/4 + 8          65/4
Candice-                    135/6             65/5               75/7
Tommy-                    235/4 + 5      95/4 + 7         145/6
Chris-                            x                65/5            75/6 + 13
Todd- Rx                      7                   7                    7
Wesley-                    205/7 + 9      115/6 + 8        135/7
Jeremy-                    185/5 + 10       95/6              135/7

Great workout everyone! Good job going Rx'd Eric, and Todd. If we were in Vegas that score would be worth a little more than it is here. As it is now the worth is more intrinsic than monetary, but that's still valuable stuff that requires hard work and effort. The added bonus is that's great fuel for everyone around. We all benefit.

We don't often go above the prescribed weight but Casey did on the Deads. We can't credit the Press with the overage, but it will be placed in a secure account at CFSF. Good job Madman!

Great job Hunter. Crawl, walk, run in that order and you will succeed. Your success is our success. We all win. Beautiful isn't it? Yes. Good job Chris. More arrows for your quiver. Thanks for your hard work.

It was great to see Todd McK back on the horse. The only way out is through, and you're still in the middle. That was super scary stuff that we all learned from. HOOYAH! and great job Todd McK.

Wednesday is a rest day. Get some love. Take the extra time you have today and spend it on yourself. You're worth it and your body will thank you. Roll, mash, feather, floss- anything. If it hurts camp out on it. ICE anything sore from this brutal cycle we just finished.

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

Interesting article:


Tuesday, August 4, 2015


Elizabeth could be Fran's younger sister, a little better looking with a slightly better disposition. But make no mistake, these ladies are from the same family and they will both kick your ass. We'll come back each time, smiling. Thanks CFHQ!

21-15-9 reps of:
135 pound Clean
Ring dips

Todd- 115  5:57  95  4:39*
Candice- 75  8:40
Casey- 115  9:20
Joan- 45  10:03
Eric- 115  6:31
Hunter- 95  7:58
Stephen- 95  9:11
Caitlin- 55  5:35
Holley- 45  6:54
Tommy- 95  8:40
Teresa- 75  9:09
T- 115  6:29
John- Rx  6:12
Wesley- 115  6:06
Jeremy- 95  8:06

Great workout everyone! This was another short, sweet, super potent punch in the nose kinda workout that left us flat on our backs for a good minute or two. Total bliss.

We have never split hairs on this one, leaving it up to choice- but what we did today is actually called 'Power Elizabeth', and aside from load, 'Elizabeth' at prescription would be a Clean, including the squat, not a Power clean. A Clean is a much more athletic movement, almost doubling the distance the bar has to travel, changing energy requirements profoundly. Can the two be compared fairly?

Another comparison: Todd worked out at lunch using 115 pounds finishing in just under 6:00 minutes. He came back and worked out at night using 95 pounds finishing in 4:39. Which workout did Todd benefit most from? Right. He benefited from both, but the intensity was higher using the lighter load- and he got the Power cleans *unbroken* which is always a standing objective, in a faster time frame meaning his power output was greater. So the night workout wins this comparison.

Sometimes less is more. Another part of CrossFit that skeptics will never understand.

Todd is a beast in mutant mode. It was suggested that he take a 10:00 minute break, load 135 on the bar and get a third workout in on one day for a most accurate comparison. He thought seriously about the idea... until someone talked him out of it. Interesting experiment.

Thanks for another great day at CFSF. Thanks for your hard work, fuel, and motivation. You are all awesome!

"Survival can be summed up in three words- never give up. That's the heart of it really. Just keep trying."
-Bear Grylls

Keep Saturday morning September 19th open. We will be doing a special workout. Lift up Luke.


Monday, August 3, 2015


Shoulder press. No dip, no drive- tighten up, big breath in and LAUNCH! This is where the cultivation of contraction, and positioning are key.

Shoulder press 3-3-3-3-3-3-3

Eric- 155
Joan- 60
Casey- 130
Teresa- 85
Sharon- 70
Candice- 85
Wesley- 125

Great workout everyone! Monster lifts Eric, Candice, and Teresa, and great job pushing to failure Joan. That is the objective of strength days.

Big THANKS Casey, and thanks for another great day at CFSF.

"Far better is it to dare mighty things, to win glorious triumphs, even though checkered by failure... than to rank with those poor spirits who neither enjoy nor suffer much, because they live in a gray twilight that knows not victory nor
-Theodore Roosevelt



A 5k run and a hot, humid afternoon is usually a recipe for disaster. Not today. Today was a good day.

5k run

Juan- 29:38
Tammy- (2 mi) 25:37
Anna- (2 mi) 24:05
Candice- (row) 25:34
Casey- 31:58
Teresa- (row) 28:33
Sharon- (2 mi) 32:16
Chris- (2 mi) 20:34

Great workout everyone. Fast finishes Juan, and Casey. Anna, Chris, Sharon, and Tammy- good job, and no worries. You can make up that last mile next WOD as part of a warm up. Nice rowing Candice, and Teresa. A 5k row is no joke, watching those meters click off is like watching taffy being pulled at the shore. Boring.

Thanks for another great day at CFSF.

 A body in motion stays in motion.

Thursday, July 30, 2015


Back squat strength in sets of five can get dodgy if you aren't locked down and dialed in the entire time. Failure to do so means you miss the lift, and we don't mind missing lifts, just miss them for the right reasons- NOT positioning and stability. Miss because it's heavy.

Back squat 5-5-5-5-5

Juan- 255
Joan- 105
Tammy- 160
Anna- 105
Todd- 245
Tommy- 225
Teresa- 135
Hunter- 200
Caitlin- 96
Candice- 115
Sharon- 105
John- 305
Wesley- 205
Jeremy- 205

Great workout everyone, and nice Squats. We set a few targets that everyone hit- thanks for your monster efforts and thanks for hitting those targets. The word of the day was "solid", and hitting those targets meant you were "solid".

The Back squat is part of the CrossFit Total for a reason. It packs a big hormonal punch, and for some strength guys, one of a very short list of exercises they focus on. Only Olympic lifts contribute more to overall strength and athleticism than the Back squat does.

Rippetoe knows.

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

"If you want to be happy, be."
-Leo Tolstoy


Tuesday, July 28, 2015


We pulled the rigid flexibility card today, and as usual, the sub was worse than the WOD. The "F" word, or 'FRAN', who is loved or hated but never ignored.

21-15-9 reps of:
Thruster, 95/65

Tammy- Rx  7:41
Anna- 45 PP 7:42
Juan- 75  5:22
Caitlin- 55  7:48
Tommy- 75  11:14
John- Rx  5:30
Wesley- Rx  5:51
Jeremy- Rx  8:59
Todd- Rx  5:47

Great workout everyone. Nice work John, Wesley, Jeremy, and Tammy- Rx. There were a few other people that didn't get on the board but still got a nice taste of what's coming. Frantastic, and thanks for your hard work. Welcome back Joan, here's a punch in the nose for going on vacation in the first place.

Tuesday is another well deserved rest day. Use your extra time to do anything that feels good and helps you recover.

"It starts in your head."
-Ben Smith


Monday, July 27, 2015


Strength is, and will always be, a welcomed sight at CFSF. No clock, a little more relaxed, but just as intense as any dangerous little couplet, leaving us as gassed as any long, lung burning chippers we've ever seen.

Clean & jerk 1-1-1-1-1-1-1

Juan- 150
Todd- 215
Tammy- 115
Caitlin- 85
Tommy- 185
Teresa- 125
T- 165
John- 235
Wesley- 185
Jeremy- 185

Great lifts everyone. Monster lifts John, Todd, and Teresa. You are all STRONG! Watching the Games athletes throwing around anywhere from 245 pounds for the women to 365 pounds for the guys puts things into perspective. These people are very strong. What's more is because they are CrossFit they are competent across broad skill, and time domains, with many different energy requirements.

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

"You've got to find some kind of consistency."
-Elijah Muhammad



The CrossFit Games have been, up to this point, beautifully simple yet utterly destructive in nature. Pure CrossFit stuff with a few new tweaks, and some classic CrossFit Hero workouts that have also been tweaked a little just to keep things interesting. Very cool stuff. Thanks CFHQ.

'Double DT'
10 rounds:
12 Deadlifts
9 Hang power cleans
6 Push jerks
Men 155, Women, 105

Caitlin- 60  7:32*
Tommy- 95  11:50*
Teresa- 85  13:33 
Todd- 135  11:54 
T- 75  6:50*
Wesley- 115  8:56*
Jeremy- 115  10:49*

Great workout everyone. Good job doubling up Teresa, and Todd. Games worthy stuff.

DT punishes inefficiency and if there's a common thread between the athletes we see at the Games, it's efficient movement, timing, and positioning. The three things we love to see that often mean making or missing a lift.

Thanks for another great day at CFSF. Good prioritization of a nice Saturday morning.

"Don't hold back."
-Brooke Ence


Friday, July 24, 2015


We wondered what HQ would follow up with after the 'Murph' and it was a curve ball that nobody expected. We've seen this in the past as a warm-up, where the weight pile is moved from the East side of the gym to the West side and back- but we've never seen it as a workout of the day.

As luck would have it, a torrential rain storm kept us inside using the Gym Tour lap (50 yards) multiplied by 2, which made things a lot easier than going across the street 50 yards and back, having to change direction.

Most folks stayed with a set load and just moved it a given number of laps until they had moved 700 pounds. Others moved different loads, adjusting as they went. John and Jeremy did a decidedly different workout than anyone else, actually moving the plates from one pile to another and back, which is a better interpretation of the instructions. Rigid flexibility, or flying by the seat of our pants? Either way, this was a super fun workout that turned out to be a lot tougher than we thought it'd be. Loved it. Thanks CFHQ.

Move 700 lbs. of odd objects 50 yards and back

                      Load          Time
Candice-     100-105       12:18
Casey-            135            8:35
Tammy-       75-105        16:39
Anna-              40            17:49
Juan-              100            7:48
Todd-            100            6:21
Sharon-           81            18:00
Hunter-           85              9:35
Tommy-         100            8:35
Caitlin-            65            15:52
T-                    90            7:23
John-                               29:33

The John Fenn plan
Great workout everyone. This was arm, and hand destruction of the first order, even for the faster finishers. Good job holding on tightly- literally. We moved sandbags, bumper plates, kettlebells, loaded bars, and the heavy duffel bags. It was even suggested that we use the Fireman's carry and carry each other around, which didn't go over too well. All and all a pretty fun time getting hammered.

Friday is a well deserved rest day. Use your extra time wisely and do something that feels good and helps you recover. The last cycle pounded us. Get some mobility: roll, smash, feather, floss, or band distraction- you pick. Get a massage, take a nap and dream nice dreams of killing the wods at CFSF. ICE anything sore, and camp out on anything gnarly. It's your business, take care of it. Your body will thank you.

"Courage doesn't always roar. Sometimes courage is the little voice at the end of the day that says I'll try again tomorrow."
-Mary Anne Radmacher


Thursday, July 23, 2015


The 'Murph' is another all time CFSF favorite that we are guaranteed to see twice a year: once during the Winter Circus, and again on Memorial Day. Any other time we get to see the 'Murph' is bonus, and we'll take it. Thanks CFHQ!

1 mile run
100 Pull-ups
200 Push-ups
300 Squats
1 mile run

Hunter- (1/2) 27:32
Todd- Rx  53:02
Caitlin- Rx  52:02
Chris- (1/2) 36:52
Juan- 55:58
Tommy- 62:40
Sharon- (1/2) 44:58
Candice- (1/2) 30:00
T- Rx  65:25
John- Rx  49:37

Great workout everyone, and thanks for coming out on what might be one of the most celebrated Hero workouts in the CrossFit hopper. Super good job John, Caitlin and Todd! Hunter, and Chris- the 'Murph' is a CrossFit rite of passage. Your worms have been turned. Good job guys.

At any scale- number, progression, or partitioned- the 'Murph' is the real deal and epitomizes the CrossFit  "I can" mentality. Upon initial completion, and from then on everything has a new perspective and it starts to sink in... "I can". The sad thing is some people will never have the opportunity to experience this because they are intimidated by the sheer commitment of effort required on a daily basis. They are the CrossFit skeptics.

Hard work comes with it's own reward, and there are plenty in the CrossFit world.

Thanks for another great day at CFSF.

"Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength."
-Arnold Schwarzenegger


Wednesday, July 22, 2015


Before CrossFit Memorial Day was Memorial Day. After CrossFit Memorial Day means Murph.

1 mile run
100 Pull-ups
200 Push-ups
300 Squats
1 mile run (*loaded last mile)

Brandi- 89:24
TW- 81:01
Sharon- 45:50
Casey- 47:12
Candice- 76:09*
Teresa- 83:49
Todd- 69:23*
T- 74:00*

Great job everyone, and THANKS for coming out and stepping up for a very worthy cause. If you don't know the background behind 'Murph' it's a tale of bravery and honor, during the most difficult circumstances imaginable. What we do is so pitifully insignificant compared to what these Heroes have done, but it is an honor to struggle through these workouts on their behalf.

Memorial Day was also special because it marks the fifth year since CFSF moved from our humble beginnings on Hillyer-Robinson Industrial Parkway with our 1,000 square foot space. We thought we'd never fill up that new 5,000 square foot box space, but now we need more.

Memorial Day has always been a special day to recognize our military fallen, who have made the ultimate sacrifice for our country. But it's also for the military personnel who are both here, and alive. THANK YOU.

Tuesday is next. Be ready.

Constantly varied, functional movement performed at high-intensity.


The winter storm hit the same day 'Murph' hit. For some, relief, for others the compulsion is too great to be ignored. Gotta get 'Murph'... Gotta get 'Murph'... It'll run over and over through your brain like a broken recording until you are given the opportunity to GET 'MURPH'!

1 mile run
100 Pull-ups
200 Push-ups
300 Squats
1 mile run

Todd McK- 54:38
Paige- (1/2)  28:11
Tommy- (1/2)  27:21
Caitlin- (1/2)  22:35
Megan- (1/2)  28:47
Eric- 40:07
Paul M- 38:50
Kathryn- 48:41
Matt- (1/2)  31:40
Teresa- 64:15

'Murph' is one of our all-time favorites and a rite of passage in the CrossFit community. This was the first 'Murph' for a few. Outstanding workout, and congratulations!

This is an interesting debate that, along with "Power", or "Full" Clean, CFHQ has had to step in and clarify. To partition, or not to partition? That is the question. Only recently has CFHQ included with the 'Murph' instructions the word "partition".

What's the difference between partitioning 'Murph', or going straight through? Twelve minutes.

Old school CrossFitters find an inherent flaw with this as for most it's a mile run, then twenty rounds of 'Cindy' with another mile run. We have never split hairs on this one mostly leaving it up to choice. Work is work- whatever strategy you use to get to the end- the only way out is through.

However, running a mile after perfroming 300 Squats is entirely different than running a mile after twenty rounds of 'Cindy'- just sayin'....

Stepping down off my soapbox.

Good job giving in to that CrossFit addiction, and thanks for another great day of training and conditioning at CFSF.


Can you feel the excitement? When the WOD pops up three hours late that can mean only one thing... The GAMES are getting close. Things got started with a fun repeat from 2012 that a few of us got then, and now. CrossFit WORKS! Thanks CFHQ.

Master's Event 3
3 rounds:
95 pound Ground to overhead, 10 reps
200 yard Shuttle sprint
(50 meters down and back twice)
Tammy- Rx  6:29               8:31
Anna- 35  6:01
Hunter- 65  5:35
Casey- Rx  5:03                5:17
Teresa- Rx  6:12               7:30
Sharon- 45  10:20
Todd- Rx  5:27                 5:44
Juan- 85  5:38
Tommy- Rx  8:57
Caitlin- Rx  7:11
Candice- Rx  6:45
Chris- 65  8:09 (PP)
Caroline- 40  8:47
John McC- 75  8:48 (PP)
John- Rx  4:33
Wesley- Rx  4:34
Jeremy- Rx  5:45
T- Rx  5:48

Great workout everyone! Super fast finishes John, Wesley, Casey, and Anna. Some impressive time drops from last run from everyone involved as well- OUTSTANDING! Awesome job Tammy! 2:00 minutes in the CF world is a looong time.

Ground to overhead implies anything goes. There were mostly Jerks, or Presses, with a few Snatches, and some combos of both. As long as it finished in a good ACTIVE overhead position, it counted. Good job CFSF puppies! You are getting locked on and more importantly getting used to the tempo and intensity you will be working at.

Uncle Rhabdo is real. He is related to Pukey the Clown, only much, much meaner. Take the time to read these articles. This is serious stuff.

You do not want this to happen.

Thanks Sharon, and Teresa, and THANKS for another great day of training and conditioning at CFSF.

'You have to learn the rules of the game. And then you have to play better than anyone else."
-Albert Einstein


Tuesday, July 21, 2015


CrossFit increases work capacity over broad domains. We have been seeing the longer side of those domains lately, so this was a welcomed change. A relatively short, sweet session. Thanks CFHQ!

3 rounds:
95/65 pound ground to overhead, 10 reps
200 yard shuttle sprint, 50 yards down and back

Lynde- Rx  5:46
James- Rx  7:29
Tammy- Rx  8:31
Scott- 75  6:47
Alice Anne- 55  8:18
Todd- Rx  5:44
Dave- 75  6:27
Kathryn- Rx  7:18
Holley- 45  9:44
Teresa- Rx  7:30
Joey- 65  5:37
Jessica- 34 PP 7:45
Nicole- 45 P  9:07
Cliff- Rx  6:25
Casey- Rx  5:17
Candice- 45  7:24
Ryan- 45 P  4:38
Forrest- 45 P  5:43
Cody- Rx  7:13
T- Rx  6:55

Great session everyone. Super fast Madman, and Lynde. You two are killing it, hanging it up on the wall and taking shots at it... Outstanding.

We had a visit from Ryan, and Forrest. Good job you two. We also had a return visit from Andrea. Drink the kool-aid. Come back for more, and  DO NOT QUIT. It will never be as tough as you think it will be, and you are a lot tougher than you think you are.

You all know that our CrossFit community is special, and if you didn't, you do now. Thanks for the kick ass chain Joey. We are going to have some serious fun with that monster.

Thanks for another great day at CFSF. Thanks for all the hard work and great fuel.

Altius, citius, fortius.

We are exactly four months away from the Tough Mudder. Team WFYU!

Monday, July 20, 2015


This workout followed the theory perfectly, it appears to be benign, almost fun. Until the third round. Then the realization sets in... Holy smoke this is tough! We loved it. Thanks CFHQ.

5 rounds:
25 Kettlebell swings, 2 pood
25 GHD sit-ups (*1:1 abmat 20/16)
25 Back extensions
25 Knees to elbows

Todd- Rx  39:57
Candice- 35  35:23*
Teresa- 35  19:22
T- 53  35:33*

Great workout everyone. Good prioritization on a nice Sunday afternoon. This was one of the most deceivingly difficult workouts we've seen in a while- almost sneaking up on us. Good job maintaining- very good job Todd- that's heavy stuff, especially the 72 pound Kettlebell you were swinging.

Monday is a rest day. Use your extra time wisely and do something that feels good and helps you recover.

Thanks for your hard work and monster efforts.

"We make a living by what we get, but we make a life by what we give."
-Winston Churchill



This was a tough one- on a hot, muggy morning no less.

5 rounds:
20 Wall ball shots, 20/16
225 pound Deadlift, 10 reps
John- 135  12:11
T- 165  18:31                           12:20
Casey- Rx  15:33                     10:48

Good job John. I might have just curled up and died if you weren't there. I have never wanted to stop a workout early as much as I did today. A two-minute break after round three, and a five-minute break after round four and I was able to complete the workout. That's a bad day.

For comparison our good buddy Corey Culp also did this workout, however, he got it as prescribed AND in 6:02. That's pretty amazing stuff

We had a great time at the Friday night field trip. Some serious softball, and some seriously fun kickball. We had a blast, and we'll do it again. Thanks for coming out.

The beautiful thing is even a bad day at CFSF is better than a good day ANYWHERE else. Thanks for the motivation John!

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



Because of the Friday night field trip only a few guys had the opportunity to get this beast- lucky dogs.

'Mean Cindy'
10 rounds:
5 Handstand push-ups
10 Pistols
15 Pull-ups

Todd McK- 25:12
Juan- 18:41
Casey- 28:16

Great workout you guys. We've done this workout before a long time ago and called it 'Backwoods Cindy' and it's still as much fun now as it was then. Usually a recipe for disaster for hands though- good job hanging tough.

Freestanding Pistols or rack assist Pistols are no joke. One of the few times we use our entire foot to grab the ground instead of rooting our heels. Good luck with a freestanding Pistol if your hamstrings are tight- another reason to hit that PC everyday.

When the Handstand push-ups aren't the problem, we've got a problem.

Thanks for another great day at CFSF.

"Everybody has a plan until they get punched in the mouth."
-Mike Tyson

Thursday, July 16, 2015

Puppy 101

CFSF is a very supportive gym, with supportive athletes, and coaches. We want you to succeed, and thrive. Since we refer to our new members as "puppies", here are a few good tips on making it past the "puppy" stage at CFSF:

  1. Set a realistic pace at the beginning. The goal is to work up to three days on and one day off. However, it takes time to get to that point. You might want to start with three days a week for a month, then move to four days a week for the second month. This gives you time to adjust physically, and mentally to the challenges you will be facing at CFSF.
  2. Don't skip workouts because you're unfamiliar with a movement. Some new skills will be frustrating. Rather than skip these workouts, charge right into them. The struggle to learn new skills pays off with a host of powerful training effects, and when you get that first Pull-up, or Handstand the confidence you feel will be all-powerful.
  3. Take pride in your courage to start the program. For many CFSF beginners, the enormity of all there is to learn and the eventual gut busting intensity can be demoralizing. Don't fall prey to this feeling. Check your ego at the door. The courage you've shown to just start CFSF should make you proud.
  4. Don't let the whiteboard get you down. CrossFit turns workouts into competitions, athletes in every class compete side by side and against the clock, with scores posted following each workout. Puppies should be concerned with how they stack up against their own previous results. We all check the whiteboard at some point- remind yourself of your current skill level, and the progress you have made since starting.
  5. Stick with it for at least four months. It takes time to adapt to the training, learn the basic skills, and begin to feel comfortable enough to begin to ramp up the intensity of your workouts.
  6. Set goals. Short-term, and long-term tangible goals, then work to achieve them. Anything worth having is worth working hard for, and nothing is easy. Want it.


This was a well placed strength session, and a terrific progression exercise for the Snatch. Thanks CFHQ!

Snatch balance 1-1-1-1-1-1-1

Tammy- 75
Eric- 115
Todd McK- 80
Paige- 45
Juan- 105
Caitlin- 65
Tommy- 145
Teresa- 85
Sharon- 70
Todd- 145
T- 125
John- 205
Wesley- 115
Jeremy- 95

Great workout everybody. Nice Snatch balance work. The Snatch balance is a great exercise to help teach us to get under the bar. Positioning AND stability must both be dialed in otherwise the lift will be a MISS.

Nice job Anna, Hunter, Chris, and Patrick. Presses, and Push presses- locked. Thanks for your hard work. Don't let the learning curve intimidate you. Do your homework, train consistently, and add mobility EVERY day you're at CFSF. YBF. The process will work.

Thursday is an OS rest day. Use your extra time wisely and do something that feels good, and helps you recover. Rest is part of the program, yes, but you can take a walk, or a bike ride, or even better- a SWIM! Active recovery means just that. You're doing something else. Planning on doing the Savage Race? Start some RDR's. All the TM's know what that is....The Savage September 26.

Remember, NO EVENING CLASSES Friday. The Friday night Field Trip is on! 6:00 pm Ohatchee ball fields. Bring anything you want to eat and drink, and anything you'd like to play, or do. It's going to be a blast. 2276 Harts Ferry Rd. Ohatchee, AL 36271 You'll see it when you're close.

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

"Do or do not... there is no try."


Wednesday, July 15, 2015


CrossFit skeptics point out that a 12:00 minute workout is not a sufficient amount of time to reach the desired effect. We know better. Flat on your back in twenty minutes or less, right? Right. In this case, 8:00 minutes less. Short and sweet, this 12:00 minute AMRAP was a potent punch in the nose, confounding the skeptics.

12:00 AMRAP
Dumbbell squat snatch, 10 reps
50 Double-unders (*Tuck jumps 1:1)

Todd McK- 20  3 + 3
Juan- 30  3 + 30
Eric- 40  4
Caroline- 15  4+ 6
Tammy- 15  2 + 25
Casey- 35  4 + 5
Caitlin- 15  4 + 8
Tommy- 25  1 + 52
Sharon- 10  2 + 8
Teresa- 25  3
John- 40  3 + 12
Wesley- 20  3 + 5
Jeremy- 20  2 + 23

Great workout everybody. Efficiency paid off today, and if you weren't dialed in you were working too hard. We don't mind hard work, it's the wasted energy that's the problem.

We talked about a few things we wanted to see with the DB snatch- nice job hitting those targets. AND, nice Doubles. It's amazing how quickly people learn Doubles when Tuck jumps are the sub.

Welcome to CFSF Hunter, and Patrick.

CFSF is taking a Family Field Trip Friday night. 6:00 pm at the Ohatchee ball field. Softball, Kickball, Paintball, Red rover, and a SNIPE hunt. If you have a mitt, bring it. Bring a cooler with anything you want to drink and eat, we'll be under the lights.

This is the address:

2276 Harts Ferry Rd.
Ohatchee, AL 36271

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

"Success is the sum of small efforts, repeated day-in and day-out."
-Robert Collier



Row, row, row your boat, gently down the stream.... Wait. There's nothing gentle about this one. How about this- row faster, I hear banjo music? Yeah. That's definitely more appropriate. This was a deceivingly tough workout, although with 1:1 intervals we should have known we'd be getting hammered. Loved it. Thanks CFHQ.

5 rounds:
5:00 minutes of rowing
5:00 minute rest
2:00 minutes Max sit-ups
                         1          2          3          4          5          Total       2:00 Max sit-ups
Juan-             1200    1208    1228    1211    1224       6,071               54
Todd McK-   1161    1128    1108    1100    1117       5,614               58
Paige-            1059    1035    1037    1014     995        5,140               43
Tammy-          937    1009    1019                               2,965                65
Anna-             893      904      908                                2,705               45
Caroline-        940      938      964      925      897        4,646               42
Eric-              1250    1245    1253    1261    1257       6,266               50
Stephen-        1105    1113    1149    1120    1108       5,595               50
Candice-        1138    1100    1110    1060    1073       5,491               62
Casey-           1226    1216    1229    1180    1155       6,006               60
Kayla-             796     926      920      910      932        3,574               45
Caitlin-           974      961     938      937      965         4,775               73
Tommy-        1278    1170    1140    1132    1157       5,877               54
Sharon-          887      920      940      950      966        4,663
Chris-            1176    1207    1217                               3,600          (1:00) 26
T-                  1085    1115    1104    1095    1105       5,504               75
John-             1299    1302    1317    1307    1300       6,525               57
Wesley-         1303    1312    1293    1270    1269       6,447               54
Jeremy-          1132    1151    1174    1222    1218       5,897              40    

Great workout everyone! That's a lot of rowing. As a matter of fact, that's a cool 97,362 total meters. What? Yes, 97,362 meters. How long would that stretch toward Birmingham? Well, that's 60.5 miles, so we're almost there.

We had some very powerful rows- which will ALWAYS get you farther than high frequency rowing. Anything over 1,200 meters in 5:00 minutes is solid rowing. We also like consistency, and everyone stayed within 50-100 meters on each row interval. Good job.

Thanks for another great day at CFSF. Thanks for your hard work, and most of all, THANKS for choosing CFSF.

"Quality is not act. It is a habit."


Tuesday, July 14, 2015


We've seen this set and rep configuration a time or two in the recent past, and it's a very challenging workout. 10 reps down to 1 rep back up to 10 reps? Yes. Cool stuff. Thanks CFHQ.

Back squat 10-5-3-1-1-1-3-5-10

Juan- 75-85-135-155-175-205-180-155-135
Todd- 155-185-225-245-265-245-225-185-155
Caitlin- 45-55-65-75-85-95-85-75-55
Tommy- 75-115-155-185-215-235-185-165-135
Joan- 35-45-55-65-75-85-75-65-55
John- 135-185-205-225-245-275-245-205-185

Great workout everyone! That's a super high volume day- good job shutting it down, and good prioritization on a nice Saturday morning.

Big THANKS to Sharon and Todd.

On point.


Two for one from HQ was a deal one guy at CFSF couldn't refuse. Good job Todd! Rigid flexibility allowed us to pull the Trainer's choice option, and it was a good one.

21 Pistols, 65 pound dumbbell
15 Clean and jerk, 185 pounds
9 Muscle-ups

15:00 minute rest

21 Paralette handstand push-ups
15 Snatches, 165 pounds
9 Muscle-ups
                                   Pistol     C&J     Snatch
Todd- 9:54/10:32          20        155        115

-Option B-

5:00 Doubles
1:00 rest
4:00 Push-ups
1:00 rest
3:00 Wall ball shots
1:00 rest
2:00 Kettlebell swings
1:00 rest
1:00 Box jumps, 20" box
Then, 10:00 to find a 1RM Clean and jerk

                      Doubles    PU's    WBS       KBS     Box jumps      C&J     Total
Joan-                19            50         30      30/30         10               80        189
Casey-              165          63         37      53/25         21              195       506
Candice-           135          60        40       35/32         21              115       404
Juan-                 46           78         40       53/34         21              140       359
Sharon-             80           60         30       53/15         11               65        261
T-                     201         100        30       53/35         23              165       554

Great workout everyone, and MONSTER good job Todd- you are a mutant! Both of these workouts were tough, good job holding on tightly to the end.

Good PT everyone. Those are solid numbers, and EVERYONE is getting Doubles- excellent.

Thanks Casey!

Thanks for another great day at CFSF.

Quitters never win, winners never quit.


Triples are the new Doubles, and Five is the new Three. CrossFit's evolution continues... That's good stuff. Thanks CFHQ!

5 rounds:
800 meter run
30 GHD sit-ups (*1:1 20/16)
30 Hip extensions

Juan- 39:06*
Candice- 42:06*
Casey- 43:20*
Eric- Rx  42:44
Sharon- (3) 33:40
Joan- (3) 34:44*
Kayla- (3) 33:40*
Chris- (3) 11:17*

Great workout everyone. Good job going Rx'd Eric. This was no walk in the park, even the CFSF runners had to work harder to breathe because it was HOT! That's ok, and all part of the program. We adapt, and acclimate to these extreme environmental conditions. Alabama Summers, AND Winters can get dicey, we keep going.

Thanks for another great day at CFSF.

3-2-1 Go!

Wednesday, July 8, 2015


The "do more, be more" mentality that we've adopted at CFSF never expresses itself more than on strength days. We usually get a two for one bonus which is a really good deal that you should be happy with. The WUWO was a good one and did pave the way for some monster lifts.

3 rounds:
250 meter row
:30 Handstand hold
10 Hang power cleans
200 meter run
10 Push jerks

Push jerk 3-3-3-3-3

                  WUWO           PJ
Juan-         65  13:13         125          
Caroline-   25  16:27          65
Eric-          75  13:03         185
Joan-         35  16:12          65
Sharon-     45  21:51          85
Todd-        75  13:09         205
Tommy-     65  19:25         145
Candice-    55  14:23      
T-              75  16:35         165
Chris-        45  18:00
John-                                 215
Wesley-                            165
Holley-                               80  

Great workout everyone! Nice lifts Sharon, John, and Todd- and super fast WUWO finishes Eric, and Juan.

Wednesday is a rest day. Use your extra time wisely and do something that feels good and helps you recover. Thanks for another great day at CFSF.

Be kind.

Tuesday, July 7, 2015


'Fight Got Worse' more accurately describes this 'Fight Gone Bad' mutant WOD that went hammer time, nailing us pretty good. We loved it. Thanks CFHQ!

42-30-18 reps of:
Wall ball shots, 20/16
Sumo deadlift high pull, 75/45
Box jumps, 20" box
Push press, 75/45
Row (calories)

Eric- Rx  33:25
Juan- Rx  33:58
Joan- (-10) 35  30:00
TW- (2/3) Rx  29:11
 Anna- (2/3) 25  29:59
Caitlin- Rx  39:56
Tommy- 65  46:15
Caroline- (-10) 35  35:52
Kayla- (-10) 25  33:19
T- Rx  40:00
Todd- Rx  36:16

Great workout everyone. This was a punch in the nose right off the bat. That first round was tough, the second and third not much better. The saving grace? Decreasing set numbers. The FGB philes (like Sasquatch, they DO exist) would love this workout.

We have talked about doing the "real deal" FGB in the past, the five rounder, not the three. Well, we finally got it. Yay. Be careful what you ask for, right? Right. Toyota. You might just get it!

Thanks for another great day at CFSF.

Rest later.