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This was a really fresh, and creative workout that we all enjoyed. And it packed a serious punch. As soon as that clock hit zero we dropped like puppets whose strings were just cut and remained on floor-lock for a few minutes. Bliss. Thanks CFHQ.

8:00 AMReP
115 lb. Press

Each time you break,

50 Double-unders 

4:00 rest, then:

8:00 AMReP

205 lb. Hang power clean
Each time you break,

30 Squats

                               P        HPC          Total reps        Total

Todd McK-            45         65               29/38              56

Paige-                    35         55               33/45              78

Joan-                     25         35               40/81             121

Candice-                35        65               56/54              110

Eric-                      75         95               50/55             105

Teresa-                  45        65                50/50             100

Holley-                   35         55               36/41              77

Stephen-                65         85              40/41               81

Caitlin-                  35          55              59/74              133

Tommy-                65          85               31/51              82

T-                          75          95               44/54              98

Great workout everyone. Monster totals Caitlin, Joan, Candice, Eric, and Teresa. You smashed it! Anything over 100 is wicked good. Workouts like this are where efficiency really counts. Missing cues wastes valuable fuel, and worse, invites injury. We have to stay dialed in 100 percent of the time we're working.

A break was defined as stopping any longer than 5 beats. That's enough time to re-position, get a breath or two, and reset for the next rep. Select a weight that's too heavy and instead of Pressing and Cleaning, your time is spent jumping and squatting, getting reps that won't even count.

We are going to embark on another Doubles campaign. EVERYONE should be able to perform them, and with practice you will. As one of the seasoned CFSF vets says, "It won't happen through osmosis will it?" No. Only through practice. With so many skills in the CrossFit world to work on, this is one of the more manageable. No excuses.

As usual, we emphasized patience, and positioning with the HPS's today. No early pulls, or weak racks. Miss either and you're working harder than you have to. Good job locking on.

Memorial Day is next week, which means two things: Summer is here, and we're doing the 'Murph'. Sunday, May 24th at 12:30. Celebration after. Be there to honor a true Hero.

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

On time, on target, never quit.
CFSF