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Tuesday, June 30, 2015


Three rounds was a perfect length for this workout. Any longer and intensity would be lost. Thanks for the ultra sweet workout CFHQ.

3 rounds:
400 meter run
35 pound Dumbbell Thruster, 21 reps

Juan- 20  11:04*
Eric- Rx  12:06
Todd McK- 20  11:01
Paige- 10  13:50*
Caitlin- 15  9:23*
Tommy- 20  12:31*
Caroline- 10  12:50*
Stephen- 20  11:26*
Sharon- 10  13:43*
Todd- Rx  13:00
John- 40  11:55
Wesley- Rx  10:41

Great workout everyone! Good job getting this as prescribed Eric, and super fast finish Caitlin. You two killed it! Great job stepping up and going *UNBROKEN on the DB Thrusters. Objective #1. THANKS for those monster efforts.

Nice job Chris. Another arrow. Thanks for your hard work. Be pleased, not satisfied.

Tuesday is a rest day. Use your extra time wisely and do something that helps you recover. Get some mobility, some nice long stretching, or both. ICE anything sore. It's your business, take care of it.

Thanks for another great day at CFSF.

3-2-1 Go!

Monday, June 29, 2015


Power snatch strength sounds great doesn't it? Yes it does, and this was another great strength day.

Power snatch 3-3-3-3-3-3-3

Todd- 125
Stephen- 105
Juan- 120
Paige- 50
Caitlin- 65
Tommy- 135
Teresa- 85
Candice- 80
Casey- 155
Holley- 55

Great workout and great Snatching everyone. Monster Snatches Casey, and Teresa (who was just one rep away from a 90). We did have one person opt for the "go-to" sub 'Helen' and Todd McK nailed her at prescription in 14:38. Good job stepping up to Rx Todd.

We talked about a few things we wanted to see today and the big word was PATIENCE. Rushing the third pull destroys power, which is bad-bad. We also talked about speed through the middle, and a super stable base. Good job hitting those targets.

Thanks for another great day at CFSF.

On point.


Our resident mutant was the only person that didn't scale this lower body centric chipper. Good job Todd. Everyone else subbed the MU's, used the rack for the Pistols, or went light on the DB Thrusters, and that's completely fine. Scaling allows us to keep moving, and with the lengthy list on the board today that was objective #1.

80 Squats
70 Push-ups
60 Pistols
50 calorie Row
40 One-arm overhead squats, 35 pound DB
30 Handstand push-ups
20 DB Thrusters, 35 pound DB's
10 Muscle-ups (*2:1)

Teresa- 20*  38:45
Juan- 20*  27:58
Todd- Rx  39:14
Tammy- 15*  39:22
Ryleigh- (1/2) 19:13
Caitlin- 15  29:05
Tommy- 25*  33:53

Great workout  everyone. Good job hanging tough. We also had a few people try out the CFSF intro workout:

12:00 AMRAP
150 meter row
10 Box jumps
10 Wall ball shots

Natalie- 4
Chris 4 + 10 Box jumps
Madison- 5 + 120 meters

Great job! That's a pure CrossFit workout and all three of you did well. Thanks for that hard work. Feels good to work hard doesn't it? Yes. 

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


Friday, June 26, 2015


We finished the cycle with another fun little couplet that definitely delivered,  flat on our backs- too tired to squirm. Ahhh what a great feeling. Thanks CFHQ!

4 rounds:
500 meter row
135 pound Push press, 15 reps

Juan- 75  14:20*
Eric- 115  14:57
Candice- 75  125:19*
Casey- 115  16:36
Stephen- 75  14:16*
Caroline- 35  16:29*
Tommy- 75  14:45*
Chris- (3) 45  13:00*
Sharon- 45  16:03*
T- 95  14:30*

Great workout everyone. This workout is all power, and the CFSF power people killed it today! We had some seriously fast 500's. Good job power people. Good job Casey, and Eric; you guys came closest to the prescribed weight, which was a monster, and makes you both monster killers.

There were two words of the day: POWER, with respect to the rowing, and *UNBROKEN on the Push press. Excellent work and HOOYAH! if you hit both of those targets.

Friday is a well deserved rest day. Use your extra time wisely and do something that feels good and helps you recover. Extra mobility; roll, smash, floss, or feather. Get a massage, take a nap and dream nice dreams of smashing wods at CFSF. Everything counts.

Thanks for another great day at CFSF.

Don't stop when you're tired. Stop when you're done.

Thursday, June 25, 2015


Strength days are always a welcomed sight, especially after the cycle we've just been through. But make no mistake, you should be just as gassed when finishing a strength workout as you are when you finish a monster chipper. Did you hit that target today?

Power clean 3-3-3-3-3

Todd McK- 120
Juan- 155
Joan- 75
Stephen- 155
Teresa- 125
Sharon- 85
Tommy- 185
Candice- 105
T- 170
Wesley- 175
Holley- 85

Great workout everyone. Monster lifts Teresa, and Tommy. That's good stuff, and good fuel for everybody. That third rep can be as elusive as snipe, and a lot of people made two reps but missed the third for a set failure. We benefit from failure and are not afraid to encounter it. Without failure there can be no growth.

Never settle for a loss when you could have had a win. We hate losing more than we love winning at CFSF. Never confuse a fail with a loss. Different animals all together. A fail may be justified, while a loss is reconciled only through future wins, and we are compelled to continue until we are satisfied.

That is the epitome of CrossFit. Set a goal- and reach it. Set some more goals and work diligently to reach them. That's the dim light we've talked about that NEVER goes out.

Great workout Chris. Step two of three complete, and another arrow in the quiver. Good job on the Deads. In case you didn't add the plates up, that's a cool 175 pounds of love. Be pleased, not satisfied.

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

Let your light shine.


We haven't seen a chipper like this one in a while. Compared to the 'Mother chipper', or the 'Mother of all Chippers', this is benign. Add hot, humid weather and now we're talking real.

"We're gonna need a bigger board..."

For time:
25 Walking lunges
20 Pull-ups
50 Box jumps, 20" box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbbells
25 Back extensions
30 Wall ball shots, 20/16
15' Rope climb, 3 ascents (*sub)
                                       KB     HSC
Eric- Rx  22:14
Todd McK- 23:51           53        25
Anna- 1/2  16:25*          20       15
Casey- Rx  23:41
Teresa- 23:10*               44        25
Todd- Rx  22:24
Caroline- 24:07*             26       10
Stephen- 24:26               53       30
Candice- 23:07               35       20
Chris- 1/2  12:06            35        x
Tommy- 29:56*              53       30
Wesley- Rx  16:34
Holley- 22:57*               35       10

Great workout everyone! This was the real deal Lucille Ball, and if you got it as prescribed HOOYAH! and good job. The strategy? Just keep moving, one and done. Outstanding workout Wesley- fast and Rx'd. What more could we ask for? Lunch maybe? Because you ate everyone's lunch today.

Never let a chipper intimidate you. Remember the theory, it always holds true.

Thanks for all the help; John, Eric, Casey, Tammy, Todd, and Teresa. As well as everyone else who helps out on a daily basis. You are all very much appreciated, and what makes CFSF special.



Deadly Muscle-ups. Another lethal combination.

12-9-6 reps of:
315 pound Deadlift
Bar muscle-up (*sub/^mix)

John- 225^  18:03
Holley- 115*  11:08
Caitlin- 125  15:52
Tommy- 225*  15:25
Candice- 155*  14:00
Casey- 275*  18:26
Teresa- 175*  16:54
Todd- 275*  19:38
Wesley- 225*  12:16

Great workout everyone. Super good job getting the Muscle-ups Caitlin! We'll take Bar or Ring MU's, as long as it's a MU. There are a few exercises that are now synonymous with CrossFit, and the Muscle-up is one of them. For some, it's the pinnacle of training, for others just the beginning.

Practice the Muscle-up! It won't happen through osmosis, will it? No, it will not.

We can cut some slack though. Anything paired with Deadlifts becomes deadly, and when the pairing happens to be Muscle-ups we're in trouble, and the only way out is through. Even if you subbed the MU at 3:1, or 2:1, we were hammered today. Sometimes the sub is worse than the exercise...

Thanks for your hard work. Thanks for choosing CFSF.

CrossFit hands. Nice work Caitlin!
Quitters never win. Winners never quit.


The CrossFit lab rats got this one spot on. Another lethal combination that showed up, took names, kicked ass, and left. And it was just the way we like them- short and sweet. Loved it. Thanks CFHQ!

12:00 AMRAP
70 pound Dumbbell squat snatch, 10 reps
20 Box jumps, 24" box

Todd McK- 15  3 + 13
Juan- 15  3 + 26
Casey- 75  3 + 5
Jessie- Rx  9 + 29
Tammy- 15  3 + 12
Candice- 15  4 + 5
Caroline- 15  3

Great workout everyone. We don't see many scales that go above what's called for, but we got it today. Nice job Casey, that's 5 extra pounds of love!

The Dumbbell snatch is pretty funky, and can take some time to get used to. Once you've been down that road once or twice things improve dramatically as the exercise becomes smoother, and much more efficient. Don't think that your dominant side would automatically be the side of favor with respect to the movement either. Sometimes the non-dominant side turns out to be the side of choice.

The Box jumps are usually where things can get dicey. Loss of focus can become a skinned shin in an instant. The CFSF aerobic people hate these jumps, but the power people motor right through them. Remember where to rest, unless you're sharing a box, and to stay springy.

Citius, altius, fortius.

Thursday, June 18, 2015


This was another twenty minute workout that stretched out to what felt more like thirty minutes. We're used to this, and expect it. No curve balls today. Heat right down the middle. We tagged it, and hit a home run. Thanks for the super fun workout CFHQ!

20:00 AMRAP
10 Chest to bar pull-ups (*reg/^ mix)
10 Handstand push-ups ("sub)
20 Hip extensions

Todd- Rx  6 + 12
Juan- 7*
Todd McK- Rx  6 + 7
Joan- 5*
Eric- Rx  7
Candice- 8 + 2^
Teresa- Rx  5 + 10
Caroline- 4 + 14*"
Tammy- 5 + 12*

Great workout everyone! Nice round totals, and 4 Rx'd. That's good stuff and great fuel. Especially on one of the hottest days of the year, so far... Remind anyone of the CFSF Easy Bake Oven? Bring a towel with you and be sure you're hydrated before showing up. Bring cold water with you too and carry it with you if you need to.

Life is not air conditioned. It is hot and can be brutal. We train in it, and get used to it. Just another day as far as we're concerned.

Thanks for your hard work and monster efforts.

This is a great article about Louie Simmons, and The Westside Barbell Club.

Take every chance you're given.

Wednesday, June 17, 2015


'DT' is a grip destroyer of the first order. The challenge is to go unbroken each round. Load selection and efficient movement is key if you plan on hitting that target.

155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps
Tammy- 75  14:27                 15:28
Juan- 95  12:43
Todd McK- 75  11:00
Joan- 45  13:05
Eric- 115  11:20
Casey- 135  14:43
Stephen- 95  12:52
Caroline- 40  13:35
Caitlin- 60  7:52
Candice- 75  8:52
Teresa- 75  8:58
Tommy- 95  14:13
John- 115  8:20
Jeremy- 95  9:43

Great workout everyone! There were some very fast finishes, and some heavy loads. There was only one person who got this workout last time it popped up and stuck to the same load, our "alpha athlete" Tammy knocked a minute off her previous time. Outstanding job Tammy!

Load selection is the difference between a good workout, and a great workout. We thrive on intensity, and if you're standing there catching your breath instead of knocking out reps you've lost that race already. A lighter load allows for higher levels of intensity, however, too light misses the training and growth stimulus. So choose wisely.

This workout is named in honor of  U.S. Air Force SSgt. Timothy Davis, who was killed on February 20, 2009 in support operations in OEF.

Thanks for another great day at CFSF.

No quit in here.

Tuesday, June 16, 2015

Brooke Ence does "Heavy Fran+"


Underneath the wall clock in my sixth grade classroom was a sign, "Time will pass. Will you?" The lesson is the same here. Don't watch the clock. Work. Keep going and wait for the beep. You don't have to move fast, just keep moving.

20:00 AMRAP

15' Rope climb, 2 ascents ("4:1 sub/``mix)
10 Ring dips
20 GHD sit-ups (*1:1 20/16 Abmat/^ mix)

Joan- 5 + 1*
Todd McK- Rx  5 + 7
Casey- 5 + 7*
Caitlin- 6``*
Tommy- 4 + 17^
Caroline- 4"
Sharon- 4 + 23"*
Stephen- 6 + 8*
T- 7 + 12*
Todd- Rx  6 + 7

Great workout everyone! Great job going as prescribed Todd O., and Todd McK! You guys killed it, hung it on the wall and took shots at it. Outstanding, and wicked strong fuel. Thanks! Good job Caroline. All GHD sit-ups, and Joan- ALL ROPE CLIMBS. Yes! You have proven to yourself, again, that you are powerful!

The first, last, and heaviest work is lauded while the majority median folks just keep plugging away, quietly and consistently nailing workouts without ever being mentioned. Good job you guys. You are the boiler that keeps CFSF going. Thanks very much for that!

Learn the braking styles, and practice climbing the rope. That's why they're down. Next time the sub will be 5:1. If you can perform a Pull-up, you can climb a rope. Just remember rule #1, save enough energy to get back down.

We have a bunch of people that will always choose the Loaded sit-ups over the GHD sit-ups because of the "ice cream headache" they get from shaking their brains around, and that's ok.  Once you've learned how to perform the GHD sit-up, it's completely up to you if you never do them again.

Make plans to be at CFSF Saturday 9:00. We're going off the main site reservation to have some fun Team workouts. Team workouts need people so come out and have a good time. If you haven't been to a Saturday workout in a while then it's about time you do. It's one of the few times the air conditioner is usually working too.

Thanks for another great day at CFSF.

"When you rise in the morning, give thanks for the light, for your life, for your strength. Give thanks for your food and for the joy of living. If you see no reason to give thanks, the fault lies in yourself."


Monday, June 15, 2015


Double your pleasure, double your fun, right? Something like that. CFHQ threw a slow, sinking curve ball at us and changed everything by simply adding a second exercise in on a strength day. Fortunately for us it was Saturday, we had a little extra time. This was, however, a fun workout. Thanks CFHQ!

Press 1-1-1-1-1-1-1

Weighted pull-ups 1-1-1-1-1-1-1

                     P       PU
Caitlin-         80
Tommy-      155      35
Todd-         170      80
Matt-          150      50
T-               130      70
John-          200      90
Jeremy-      125      20

Great workout and prioritization everyone. Monster numbers Todd. You have definitely transitioned into mutant mode. That's good stuff and great fuel. Thanks! Super strong numbers John Fenn. You are a beast!

Strength and conditioning. The combination of both is what separates us from anyone else. CrossFit skeptics argue that there isn't enough strength training, or we need more Olympic lifts than we get. That's why they're skeptics. We know better. Our programming is as comprehensive, and inclusive as possible, and part of why some beginners never come back. Too much to learn, too much ego, too much internal pressure to succeed- these are not CrossFit traits.

CrossFitters want to learn and do more, usually check their egos at the door, and are NOT afraid to fail. 

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

Ready to lead, ready to follow.


This workout follows the theory perfectly, and we all missed it. Even CFSF seasoned vets underestimated the punch this gem delivered. Hammered again. Loved it. Thanks CFHQ!

2000 meter row
50 Wall ball shots, 20/16
1000 meter row
35 Wall ball shots
500 meter row
20 Wall ball shots

E- Rx  23:17
Todd McK- Rx  26:00
Casey- Rx  23:14
Carolyn- 28:42
Tammy- Rx  26:31
Todd- Rx  21:17
Matt- Rx  22:26
Candice- Rx  25:02
T- Rx  26:11

Great workout everyone! Super fast finishes Todd, and Candice. Good job hanging tough Caroline. This workout stretched out like the worst Jersey shore taffy ever. Even the CFSF row fans agreed that the rowing got progressively more difficult. When the WBS aren't the sucky part of the WOD, we're in trouble.

It could have been worse. Instead of decreasing values, one could have increased while the other decreased. That would have been an even taller glass of suck. So be happy. But also remember that's why we do it... We embrace the suck and celebrate our ability to conquer this, and any other tasks thrown at us. We are Savage Barbarian Mudders. We got it.

Work hard, feel good. Easy equation.

Thanks for another great day at CFSF.

Strength + mobility = durability.

Friday, June 12, 2015


Before CrossFit... A Muscle-up? What is that? After CrossFit... I want that Muscle-up! One of the biggest milestones in CrossFit, the Muscle-up can be intimidating, and it shouldn't be. You won't win the lottery if you don't buy a ticket.... Practice the MU, and before long, you too will have them.

We didn't split hairs on the MU's. Bar or Ring. AND the ratio was better. Just a 2:1 instead of the usual 3:1 Pull-up/Dip sub. There were options as well. You're welcome.

3 rounds:
7 Bar muscle-ups (*sub)
205 pound Clean & jerk, 7 reps

Juan- 95*  13:30
Joan- 35*  14:56
Eric- 135  14:56
Todd- 155  18:39
Teresa- 85*  11:13
Caitlin- 60  15:10
Jesse- Rx  7:37
T- 115  18:04

1000 meter row
45 pound Thruster, 50 reps
30 Pull-ups
                                 1k row
Jeremy- 11:14            3:47
Caroline- 12:00
Jesse- 8:08                 3:03
Tommy- 13:58            3:52
Stephen- 12:35           4:20

Great workouts everyone. Whichever you chose. For most, the allure of the C&J was too much. Even if paired with the MU's, they had to get some. The Trainer's choice was a close second, with good characteristics of the WOD, only no "O" lifts.

We talked about the differences and similarities between the C&J, and the Thruster. These guys are cousins; the cues for one exercise also fit the other exercise, and the positioning is exactly the same. They'll both kick your ass too.

Great rows guys! Anything under 4:00 minutes is cruising pretty fast, did you hear banjo music or something? 

Here's a great article on something that we see frequently. Check it out:

Thanks for another great day at CFSF. Thanks for your super strong efforts, and fuel. You are all AWESOME!


Wednesday, June 10, 2015


This might just be one of the toughest, longest workouts we've seen in quite a while. CrossFit skeptics would look at the workout and find the numbers ridiculous. CrossFitters look at the same workout and find it incredibly motivating. Not just because of the respect and honor these Heroes deserve, but it's also a slap in the face of convention, and a celebration of ability.

At any scale, we were hammered today. Loved it. Thanks CFHQ!

1.5 mile run
8 rounds:
19 Pull-ups
19 Push-ups
19 Burpees
400 meter Sandbag carry, heavy
1 mile Farmer's Carry, 45 pound dumbbells

                          1.5 mile run     SBC      FC            Time        Scale
Joan-                                          35         20            63:30      1/2 reps + runs
Todd McK-            13:30             55        15             69:43     1/2 reps
Paige-                                         35         15            63:00     1/2 reps + runs
Casey-                                        85   45/35/25        88:57      1/2 reps
Matt-                     12:07             85         35           110:39
Juan-                     13:07            45         35             71:37      1/2 reps
Stephen-               13:53            45       25/15         100:48
Teresa-                                       45      35/20           52:13     1/2 reps + runs
Sharon-                                      25        15              50:48      1/2 reps + runs
Caitlin-                                       20       20/15          38:36      1/2 reps + runs
Tommy-                                      85        20             50:30      1/2 reps + runs
Todd- Rx             13:34                                          103:20
Wesley-               10:26             45        25             67:44
Jeremy-                12:18             35        25             93:30       6 rounds
John-                    12:38             55        25             93:08
T-                         13:35             55        20             93:43
Chris-                                         20        15            37:45       1/2 reps + runs

Great workout everyone. Only one person got this beast at prescription, our resident mutant Todd O. That's a great job, and great fuel for everyone else- and it was very much needed! Thanks. Way to hang tough Matt. That time borders on cruel and unusual punishment. But you learned a valuable lesson... No seafood before the wod or we seafood again.

At any scale this workout was a real gut check. Stopping early would have been so easy if it weren't for the fact that when looking around the gym, it was clear that EVERYONE was struggling. They can go- I can go. Good stuff.

This workout is named in honor of  U.S. Air Force Senior Airman Adam Servais, assigned to the 23rd Special Tactics Squadron, who was killed August 19, 2006 in the Uruzgan Province, Afghanistan.

Wednesday is a very well deserved rest day. Use your extra time wisely and do something that feels good and helps you recover. Roll, smash, floss, feather, and floss anything gnarly. ICE anything sore, and stretch those tight hips, hams, and shoulders.

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

Anything worth doing is worth overdoing.
Logan Maddux 2008

Logan Maddux 2015

Tuesday, June 9, 2015


Stength day + a good day + great vibes = success. Guaranteed.

Split jerk 1-1-1-1-1-1-1

Joan- 85
Juan- 155
Todd- 105
Paige- 85
Casey- 175
Todd- 225
Stephen- 165
Holley- 95
Caitlin- 105
Tommy- 175
Teresa- 105
John- 225
Wesley- 165
Jeremy- 155

Great job everyone. Monster lifts John, Todd, Caitlin, and Teresa. The Split jerk is what everyone envisions when they think "Olympic lifts" and it has a great aesthetic value as well. When it's on, you feel it. Things are moving smoothly. Conversely, when it's off, it's off.

This is largely mental. Rehearse these lifts in your mind, focusing on every cue we've talked about so that when the time comes again, and it will, things will be fresh- not stale. The cues will be familiar, and timing will be spot on.

Thanks very much Casey, Todd, Todd, and Teresa!

Thanks for another great day at CFSF.

"Let us form one body, one heart, and defend to the last warrior our country, our homes, our liberty, and the graves of our fathers."



Hero workouts deserve, and receive our best efforts. It's the least we can do... Thanks for honoring these Heroes the best way we can, through our discomfort, sweat, and determination. Thanks for the opportunity CFHQ.

5 rounds:
225 pound Clean, 3 reps
200 meter sprint
20 Kettlebell snatches, 1.5 pood

Todd- 175/53  30:20
Brandi- 55/15  29:47
Todd McK- 85/20  18:58
Paige- 55/15  24:20
Stephen- 115/35  23:51
Juan- 105/30  19:03
Casey- 135/35  19:59
Joan- 55/26  19:59
T- (3) 115/44  13:45
John- 185/35  17:43
Wesley- 155/35 PC  17:32
Jeremy- 125/26 PC  19:01

Great workout everyone. This was a tough one that followed the theory pretty well. We put the "power or full" option on the table and only a couple of guys took it. Good job. The inclusion of the squat increases the athleticism of the movement ten fold.

The cue for the KB snatch? PUNCH THROUGH! Some people are still nailing their forearms by not letting the KB land softly while punching. You'll develop that smooth landing each time you practice the KB snatch.

CFSF is good medicine!

This workout is named in honor of U. S. Air Force Captain Ryan Hall, who was killed February 18, 2012 near Camp Lemonnier, Djibouti, Africa.

Thanks for another great day at CFSF.

Movement = Life.


Pistols and Dips. Peas and carrots. Fun stuff. There were options as well...

50 Pistols
25 Dips
40 Pistols
20 Dips
30 Pistols
15 Dips
20 Pistols
10 Dips
10 Pistols
5 Dips

Casey- 21:34
Joan- 11:58
Jesse- 9:57
Holley- 12:50
Teresa- 19:38

-option B-

12:00 AMRAP
400 meter run
12 Deadlifts

Juan- 135  4
Todd McK- 135  3 + 250 meters
Paige- 85  3 + 50 meters
Brandi- 75  2
Jesse- 225  5 + 200 meters
Stephen- 185  3

Great workouts everyone! You pick; hammer to the hand, or hammer to the foot. We're getting hammered either way. Good stuff, and good prioritization.

Big THANKS to Casey!


Friday, June 5, 2015


Wouldn't it be cool if instead of the vacant alley it is, the land right beside CFSF could be a two-lane 25 meter pool? As it is, when CFHQ throws a swimming wod out we pull the Rigid flexibility card. If another swimming wod pops up later this summer maybe we can crash a city pool. Fun times.

The 'Trainer's Choice' workout is just that. Your coach gets free reign and may pick anything as the wod, and this was a real mixed bag of goodies.

100 Double-unders
Eric- 3:38
Casey- 1:50
Todd McK- 6:10
Jesse- :57
Teresa- 5:55
Todd- 6:58

50-40-30-20-10 reps of:

Brandi- 15:14
Holley- Rx  22:18
Teresa- Rx  13:10
Jesse- Rx  8:08
Todd- Rx  13:14
John- Rx  8:57
Wesley- Rx  12;51
Jeremy- Rx  15:39

'Tabata This'
Fewest number of reps in any of the eight intervals is scored.
                    Row     Squat     Pull-ups     Push-ups     Sit-ups     Score
Eric-               6          12             7              10              10          45
Casey-           6          11             6                7               11          41
Joan-              3           8              4               6                8           29
Juan-              5          14             9               9               10          47
Todd McK-   5           9              7               5               10          36
AA-               3          10             3               5                8           29
Jesse-            10        21            15             17               19          82

Great workouts everyone. There was a lot to choose from, did you choose wisely? We should appreciate today, we don't get these days very frequently where we get to use rigid flexibility. Hope you enjoyed it.

Big thanks again, for everyone helping out. That is what makes us special, and it's very much appreciated.

Thanks for another great day at CFSF. Thanks for your fuel, your monster efforts, and thanks most of all for choosing CFSF.


Thursday, June 4, 2015


This dangerous little couplet showed up during a high volume phase and fits right in with the Spartan work we've been doing. Thanks CFHQ!

50 Box jumps,  24" box
25 Handstand push-ups
40 Box jumps, 24" box
20 Handstand push-ups
30 Box jumps, 24" box
15 Handstand push-ups
20 Box jumps, 24" box
10 Handstand push-ups
10 Box jumps, 24" box
5 Handstand push-ups

Juan- Rx  17:23
Todd McK- Rx  17:11
Paige- Rx  33:03
Caroline- 13:03
Joan- 20:40
Brandi- 1/2  14:20
Caitlin- Rx  14:52
Holley- 18:30
Sharon- 17:47
Todd- Rx  22:39
Chris- 1/2  7:27

Great workout everybody, and good job hanging tight. More high volume stuff that makes us appreciate those ten minute AMRAPs, huh? Yes. That's a cool 150 Box jumps, but who's counting?

Plyometrics (jumping) are a terrific way to not only strengthen our lower body, but improve several of our 10 Aspects of physical fitness including power, balance, and agility. Every time we land our muscles stretch, giving us an additional spring for the next jump- actually increasing the efficiency of muscle contraction.

If you need a rest while Box jumping, where is the ideal rest spot? That's right. ON the box, not the ground. Remember, it's still just :10 seconds.

Paige McK nailing a 30" Box jump
How about the Handstands? If you haven't worked on 'hollow' positioning and aren't practicing getting inverted you need to be. Inversion feels funny. All the baroreceptors in our body are wondering why the vestibular systems are going crazy. We're upside down! Not exactly where they like to be, and they want it to stop. Oh well, they'll get over it. And they will. You get used to inversion, but it doesn't happen through osmosis, does it? You have to practice.

Thanks to everyone who has been helping out.

Thanks for another great day at CFSF.

Better than yesterday.


Just ten minutes? Yes. Just ten minutes. But is that long enough? How many times have we heard that? A lot. Ten minutes was more than enough today. The CFSF introductory workout is a ten minute triplet that includes Wall ball shots and delivers serious gas, ensuring only serious people come back. So yeah, ten minutes will definitely do.

10:00 AMRAP
10 Burpees
20 Wall ball shots, 20/16

Candice- Rx  4 + 5
Casey- Rx  3 + 18
TW- 4
Anna- 3
Juan- Rx  4 + 5
Todd McK- Rx  4 + 15
Brandi- 2 + 10
Matt- Rx  4
Teresa- Rx  4 + 5
Todd- Rx  5 + 1
Jeremy- Rx  3 + 13
Caitlin- Rx  4 + 6
Tommy- Rx  3 + 4
Sharon- Rx  3 + 3
Chris- 2 + 25
Caroline- 3
John- Rx  4 + 3
Wesley- Rx  4 + 5

Great job everyone. This is a deceivingly difficult workout. The low numbers give the impression that this will go easy. It won't. As usual, it's the Burpees.

How do you make Wall ball shots feel easier? Add Burpees. That's a tall glass of suck that everyone gets a sip of. Why do they hurt so bad? We are moving a great distance, changing body positions very quickly, all while our heart and lungs struggle to supply blood to screaming active muscles. Fun stuff.

Did you feel the CrossFit time warp? This felt a lot longer than just ten minutes, didn't it? Yes it did.

Big THANKS to everyone who has been helping out. You are all appreciated.

Thanks for another great day at CFSF.

Hard play, fun work.


How does an ant eat an elephant? This 'Angie-like' mutant workout was one of the higher volume sessions we've seen in a long time. Good job showing up!

100 Squats
100 Sit-ups
100 Push-ups
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Jeremy S- 1/2  31:07
Brandi- 1/2  41:50
Jeremy- 43:00
Todd- Rx  28:59
Teresa- Rx  61:00
Caitlin- Rx  36:11
Tommy- 1/2  48:53
Candice- Rx  49:09
Casey- Rx  59:39

Great workout everyone. At any scale this was a long, drawn out slug fest. At prescription, almost a double 'Angie' that even made the PT people moan and groan a bit.

Spartan PT means you're getting 100 reps, and can be intimidating. Spartan PT x 7 is downright scary. Just chip away, and remember that you can rest as much as you need to.Just be sure to keep your rest intervals below :10 seconds!

If your workout doesn't scare you you aren't training hard enough, right? Right.

Bite by bite.


The same rep scheme for a well timed strength day was a sight for sore eyes. Two key words: stability, and positioning. The OHS demands both be locked on for a successful squat.

Overhead squat 10-5-3-1-1-1-3-5-10

Caroline- 15-20-25-30-35-45-40-35-20
Joan- 15-20-25-30-35-45-40-35-20
Todd- 85-95-115-135-155-135-115-95-95
T- 75-95-115-135-140-135-115-95-85

Good workout everyone, and good prioritization on a nice Saturday morning. We talked about several cues we wanted to see- nice job hitting those targets. The OHS is the third of the three squat varieties we see for a good reason, they're tough, and they require systemic organization. The foundation? A solid Airsquat.

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

Citius, altius, fortius.