150108

Twelve minutes. Why twelve? Are there test subject workouts going on somewhere? Turns out twelve minutes was perfect. Thanks CFHQ!

12:00 AMRAP
35 pound Dumbbell Thruster, 9 reps
15' Rope climb, 1 ascent (^rope sub)

Todd- Rx  9*
Joan- 20  8 + 7^
Juan- 25  8^
Todd McK- 15  9*
Paige- 15  6 + 11^
Carrie- 15  7 + 5^
Eric- 25  11*
Jeremy- 25  8 + 9*
Sharon- 15  6 + 10^
Teresa- 20  10 + 3^*

Great workout everyone. Nice job at Rx Todd, and monster round totals Eric, and Teresa. Congratulations to EVERYONE that got the Thrusters *UNBROKEN! Always a top priority.

There are too many rope subs. Learn the brakes and practice. That's why the ropes are down. Do it! Just remember rule number one- save enough energy to get back down. Rope climbing is much more functional than Pull-ups, and EVERYONE can perform Pull-ups, so what's the deal?

Friday is a rest day. Open gym 5:15-6:15 for skills, a missed wod, or mobility. You can even finish with an Abmat support for time. It's your time. Take advantage of it. Do something that helps you recover. Take a nap and dream nice dreams of crushing wods at CFSF. Ask for a massage. ICE anything sore or gnarly. Anything that helps you recover will do.

It's your business. Take care of it. Your body thanks you.

Big THANKS again to Casey, Eric, Sharon, Teresa, and Todd. Basement SECURED! Couldn't have done it without your help.

Let your light shine.
CFSF