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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.