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Monday, March 30, 2015


15.5 lived up to the expectations generated by this year's Open and stands out as one of the most interesting 'Frannish' workouts we've ever seen. A really great workout- thanks CFHQ!

27-21-15-9 reps:
Row (calories)
Thrusters, 95/65

TW- Rx  15:06
Paige- 35  17:11
Holley- 25  13:56
Todd McK- 55  11:53
Todd- Rx  12:13
Teresa- Rx  13:31
Jeremy- 65  12:43
John- 95  12:53
Wesley- 75  12:52
Tammy- 15  13:59

Great job you guys! This workout received a lot of positive feedback- even the "I Hate Fran Club" members said that it was a good one. The row fit the workout hand in glove, and even though completion time almost doubled, nobody missed the Pull-ups.

The Thrusters were, and will continue to be a tall glass of suck. The round of 28, although long, went well with a few people going unbroken. Most had a plan they stuck to, breaking them up accordingly. Debatable as to which strategy is best, the strategy that gets you to the finish line fastest is the one we prefer.

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

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


Thursday, March 26, 2015


Anytime there are Muscle-ups in the workout, some people will cringe and others will smile. Which are you? Another question is to scale, or to sub out entirely? Sometimes there are good options, sometimes there aren't. Sometimes the only other option isn't an option at all. Fortunately, we had options:

20:00 AMRAP
400 meter run
7 Muscle-ups

Matt- 4
Todd- 4
Caitlin- 2 + 4
T- 3 + 5

20:00 AMRAP
400 meter run
3 rounds:
3 Pull-ups
6 Push-ups
9 Squats

Caroline- 2 + 49
Todd McK- 4 + 100m
Paige- 2 + 18
TW- 3
John McC- 2 + 36
Sharon- 2 + 30
Tommy- 3 + 30
Tripp- 3 + 21

Great workout(s) everybody- whichever wod you ended up with. Both showed up to chew bubble gum and kick ass, only the thing is there was never any bubble gum. Predictably, the sub was worse than the exercise. That's a cool 54 reps between runs versus just seven Muscle-ups, in case you were counting.

Muscle-ups are intimidating until you start to practice them. Embrace the suck. Practice the grips on the low rings, then on the high. Learn to get to the hole, get into the hole, and back out. It won't happen through osmosis will it? No. Good job Caitlin, Matt, and Todd- Rx'd. Had it not been for a torn hand, Caitlin would have stolen the show.

Nice round totals Caroline, and Todd McK- you smashed it!

CrossFit- 7
Hands- 0
Thursday is an OS rest day. Open gym 5:15-6:15. Take advantage of your extra time and do something that helps you recover. It's your business take good care of it.

Thanks for another great day at CFSF!


Wednesday, March 25, 2015


It's workouts like this one that lead to the "Overhead rule" at CFSF, and it paid off again today. You're welcome. This was another great workout that just happened to be right in our wheelhouse. Today, we weren't quite the hammer, but we certainly weren't the nail..

5 rounds:
135 pound Overhead walking lunges, 20 steps
20 GHD sit-ups (*abmat sub/^mix)
20 Hip extensions

TW- (3) 45  12:09
Juan- (4) 75  14:06*
Eric- (3) 75  11:31
Teresa- 65  20:26
Kayla- (3) 15  18:36*
Caroline- (3) 20  14:18
Candice- 55  21:00
Caitlin- 45  13:37*
Tripp- (4) BW  12:20*
Tommy- 65  22:23^
Todd- 115  22:57

Great workout everyone! At any scale this was no walk in the park. Familiar doesn't mean easy. Good job going heavy Teresa, and Todd, and another super fast finish Caitlin.

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

Citius, altius, fortius.

Tuesday, March 24, 2015



Even descending sets can be intimidating when you're starting at 50, and this workout looked tough on the board. Getting a bit puckered. Wait a minute... the theory- The theory states that what looks difficult often isn't. The theory held true again. Pucker factor aside, this was a great workout that definitely delivered. Thanks CFHQ!

70 lb. DB snatch, 50 reps
15' Rope climb, 5 ascents (*sub/^mix)
70 lb. DB snatch, 40 reps
15' Rope climb, 4 ascents
70 lb. DB snatch, 30 reps
15' Rope climb, 3 ascents
70 lb. DB snatch, 20 reps
15' Rope climb, 2 ascents
70 lb. DB snatch, 10 reps
15' Rope climb, 1 ascent

Juan- 30  20:40^
Todd- 40  21:02
Taj- 25  20:46*
Stephen- 30  22:29^
Teresa- 25  18:48*
Tommy- 30  22:12^
Caitlin- 15  13:28*
T- 30  20:05

Great workout everyone. Good job just showing up on a tough day, after BBBv.7 no less, AND finding more Burpees in the warm up. Sadistic? No. 

Dumbbell snatches are an excellent transfer exercise for all Olympic lifts, We set a few targets that everyone hit, helping to ensure efficient movement. Missing any of the cues we've talked about means you're working too hard, and with a total of 150 reps, inefficient movement can waste valuable fuel.

The ropes will be down for a while- USE THEM. Although more people are learning the different braking methods and getting some rope time, everyone needs to be able to rope climb. The sub is worse than the climb itself. If the warm up calls for Pull-ups you can sub out Rope climbs. 1 Rope climb is worth 3 Pull-ups.

Nice work John McC, and Caroline- and thanks for holding out, AND thanks for your hard work.

Thanks for another great day at CFSF. Thanks for choosing CFSF.

3-2-1 Go!

Monday, March 23, 2015


15.4 is going to live up to the standards that CFHQ has set. A classic CrossFit couplet that turns into a real monster pretty quickly. A few people got a taste of what "standards" actually mean. Not approximations, but clearly defined objectives.


8:00 minute AMRAP:

3 Handstand push-ups
3 Cleans
6 Handstand push-ups
3 Cleans
9 Handstand push-ups
3 Cleans
12 Handstand push-ups
6 Cleans
15 Handstand push-ups
6 Cleans
18 Handstand push-ups
6 Cleans
21 Handstand push-ups
9 Cleans.....
M 185 lbs.
W 125 lbs.

Casey- Rx  47
Teresa- Rx  33
Matt- Rx  52
Juan- 110  78
Todd- Rx  18
Candice- 75  74
Sharon- 45  71
Holley- 55  65
Jeremy- Rx  16
Mark- 165  61

Great workout everyone! This was a very deceivingly difficult workout. Handstand push-ups, as prescribed has meant using one, maybe two Abmats. Handstand push-ups are difficult enough, but the "standard" today meant that your head had to touch the ground, and your heels had to pass three inches below wrist height. This type of  Head-to-ground handstand push-up is really tough. Teresa, Matt, Todd, Jeremy, and Mark- good job on the fuller range, which we ALL need to become accustomed to.

Paired up with the HSPU's, the Cleans, at any load, were equally as tough. Good job hitting the targets we've set and staying efficient. Impatience alone will waste valuable fuel. Combine this with any other missed cues and you're working a lot harder than you have to.

We got a few good tips on HS progressions form Mark- thanks for the info. Another part of CrossFit that I love. No secrets. Inclusive. The free flow of great information.

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

A body in motion stays in motion.

Friday, March 20, 2015


The Back squat, like the Deadlift, is a potent exercise with potential to really change our body. Want to get stronger? Heavy back squats. Add a conditioning warm up and it's guaranteed.

Back squat 5-5-3-3-3-1-1-1-1-1 WUWO:
                                                    Total time: 1 mile run/75 Doubles/500m row/25 Airsquats
TW- 135                                         20:07
Juan- 265                                        16:50      8:00
Eric- 275                                         14:21      7:36
Todd McK- 195                             18:13      7:35
Casey- 285                                      14:52      9:30
Joan- 116                                        20:47      9:05
Teresa- 195*                                   16:27     10:10
Holley- 120                                     18:49
Caitlin- 115                                     14:53
Sharon- 120                                    22:17
Tommy- 285                                   18:55      9:16
Tammy- 135                                   16:46  
John- 225
Wesley- 225            

Good workouts everyone. Monster squats Casey, and Tommy. Nice *PR Teresa, and sweet warm up Eric. Big THANKS.

The last time this workout popped up was 121219, which prevents a comparison because that happens to be right in the middle of  The Winter Circus. Instead of  Back squats, we smashed 'Grace', and 'Cindy' together and called it 'Grindy'. Otherwise, this would be just one more strength workout that shows how much we have grown since starting CrossFit.

Strength workouts, while a little more relaxed, should be attacked just like any other vicious workouts. Just not timed. Strength workouts are actually where a lot of our overall progress can be made. Some beginners are reluctant to push themselves past their point of no return, right into the oncoming headlights of failure. But that soon changes as they learn to deal with the discomfort of max efforts, and get bitten by the "challenge bug", that little voice in your head that keeps telling you to "just do it", and won't stop until you do.

Bugged by success. You want more. You train hard. More success. Bugged again, you still want more. That's a beautiful cycle of pure love, because we will NEVER master CrossFit, yet we will continue to try. There are 10 general  aspects to physical fitness that CrossFit develops, we should add an eleventh- character. We know it when we see it, and CrossFit builds it. It's  the continuing struggle to improve that motivates us to keep working, ultimately making us not only physically stronger, but mentally tough as well.

It's what makes the question go from "Can I do that?", to "How long will I have to train to do that?"

Ability has been unleashed, and the possibilities are endless. Another CrossFitter is born.

Thanks for another great day at CFSF.

Strength + mobility = durability

Wednesday, March 18, 2015


Just a 2k row? We should have added a 1 mile run, 150 Tire slams and called it a "Half Viking". Nah. Although we were smoked by the end, we were glad to have a bit of a break. Another perfectly timed workout from CFHQ.

2k row
Todd McK- 8:22              126
Paige- 9:18                       115
Eric- 8:09                         130
Joan- 9:53                        110
TW- 9:32                         112
Sharon- 10:44                  105
Holley- 9:27                    113
Kayla- 10:13                   108
Caitlin- 9:50                    110
Tommy- 7:50                  135

Someone shouted "Row faster! I hear banjo music..." Tommy took off and never looked back, finishing with a super fast time. Eric, and Todd, who finished a few seconds later, clearly got the message as well. Good job guys!

There were quite a few people who surprised themselves with much faster finishes than they expected. Great job, but expect more of yourself next time.

The word of the day was POWER. Low frequency, high power strokes are much more efficient than high frequency, low power strokes. We also talked about keeping the lower body involved, and NOT letting the row turn into an upper body centric activity. Legs and hips should be toast by the end.

Wednesday is a rest day. Use your extra time wisely and do something that helps you recover. Rest is part of the program, yes, but rest doesn't mean OFF. Open gym 5:15-6:15 for anything from a missed wod, to active recovery. Stretch, smash, roll, floss, or feather- get some mobility time. ICE anything sore.

MUDDERS... If you haven't already, now is a good time to start the "rest day runs". 3-5 miles every rest day. April is quickly approaching. Oh yeah, dump some ice water on your head before you begin, just to become a little more acclimated to what's in store.

Thanks for another great day at CFSF.


Tuesday, March 17, 2015

TBT. Who is this little guy?


Perfect timing for a nice strength wod. Thanks CFHQ!

Push jerk 5-5-3-3-3-1-1-1-1-1
Tammy- 115
Juan- 135
Todd McK- 120
Paige- 85
Eric- 205
Todd- 225                    220
Teresa- 135                  120
Holley- 85
Caitlin- 90
Tommy- 175
Wesley- 175

Great workout everyone! We had some monster lifts. You people are STRONG! Teresa, nice job with a 15 pound increase since last time. That's a lot of weight in the CrossFit world! Proof that CrossFit works too.

We had a few targets set: patience, positioning, and a few more things we just wanted to see. THANKS for your hard work and attention to detail while you were nailing those targets. Kayla, Taj, Tripp- good job, and great work. Another arrow in the quiver. You have learned the three presses. Now it's time to keep practicing and refining them.

Congratulations Todd! After a tough go of it Sunday, he came in Monday and smashed his previous score by 120. That is huge. Not only is that a great example of the "no quit" attitude we love, and super strong fuel that motivates others to excel, but it's also a good example of how important it is to stay focused, and filter out everything that doesn't involve finishing the workout.

All days at CFSF are good, but this was a really good day. Heavy lifts, good fuel, and great vibes. Thanks for that. Thanks for making CFSF special.

"In the confrontation between the stream and the rock, the stream always wins- not through strength but by perseverance."
-H. Jackson Brown

Here's a great article on maintaining a healthy, comfortable lower back. Check it out:

Here's another interesting article. Find any similarity to our Paleo approach?


Monday, March 16, 2015


Good job just showing up today. This might be one of the most impressive Hero workouts we've ever seen at CFSF.

5 rounds:
35 Kettlebell swings, 53/35
30 Push-ups
25 Pull-ups
20 Box jumps, 30" box
1 mile run

Todd McK- (3)  66:20
Casey- (3)  60:00
Candice- (2)  40:00
T- (3)  38:35 (400m)
Paige- (3) 1/2  37:23

Great job, and prioritization everyone. At any scale, this was a tall glass of suck. And while its both a privilege, and honor to struggle on their behalf, this was a tall order as well.

This workout is named in honor of  U.S. Air Force Major Lucas Gruenther, assigned to the 555th Fighter Squadron, 31st Fighter Wing, who was killed on January, 28 2013.

While this workout was incredibly difficult, it would have been almost impossible without the support of everyone present. Thanks for that.



We saw this workout in reverse order in 2014. Much like last year, it's what separated the wheat from the chaff. Of the three people entered in this years Open, one went as prescribed, and two scaled this workout. Good job guys, and good job on the interesting flip flop CFHQ.

14:00 AMRAP
7 Muscle-ups
50 Wall ball shots, 20/16, 10' target
100 Double-unders

Casey- 4/14 MU's, 186
Todd- 162
Matt- pending

-official scale-

14:00 AMRAP
50 Wall ball shots, 20/10, 9' target
200 Singles

Teresa- 650
Jeremy- 515

-our scale-

50 Wall ball shots, 20/16, 10' target
*100 Double-unders/200 Singles

Todd McK- 177*
Tommy- 185*
Tammy- 321
Paige- 302
Juan- 535
Candice- 513
Sharon- 195*

Great workout everybody. Casey, Matt, Todd, good job going Rx'd. This was a tough, high skills workout- at any scale. Good job on the Doubles Todd McK, and Tommy.

We can all perform Pull-ups, and Dips. Everyone should be practicing Muscle-ups more. Either from the rings, or the bar. Three easy steps to learn, and you're getting them. Same with the Doubles. Practice them anytime you have a chance. Invest $20.00 and buy a good jump rope that fits YOU.

Need more time to practice? Open gym.

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

CrossFit Serious Fitness

Friday, March 13, 2015


After the workouts we've seen lately, a run was a welcomed sight. And with all the crazy weather we've had we couldn't have asked for a nicer day to be outside running. Another good day. Thanks for the well timed workout CFHQ!

1.5 mile run
Joan- 14:15
Todd McK- 12:45
Tammy- 16:43
Sharon- 18:56
Wesley- 9:45
Juan- 12:20
Caitlin- 12:31
Tommy- 13:10
Eric- 12:57

Great runs everyone. Super fast finish Wesley! A sub 10:00 1.5 mile run is no joke, and requires the cardiorespiratory system of King Kong. Great job, and next time we tie the string to you. You can help pull the rest of us along.

Here's another article on POSE running. Check it out:

We will be hitting the road more as spring approaches. Get your POSE on.

Thanks for another great day at CFSF.

Rest later.

Thursday, March 12, 2015


This was a fun, fresh, well thought out workout that we all enjoyed. Thanks CFHQ!

Every minute on the minute, starting with an empty Olympic bar, perform one lift adding 10 pounds each minute. Start with Snatches. When you cannot Snatch any more, move to Cleans. When you cannot Clean any more, move to Deadlifts.
                              Snatch        Clean        Deadlift        Time
Todd McK-               105           135            265*          26:00
Paige-                       55              75            145            14:40
Matt-                       125            215           305            27:00
Juan-                       125            155            335           29:10
Tammy-                    75             115           155            26:00
Eric-                        155            195            375           24:00
Casey-                     165           215*          375           37:00
Joan-                        55             75             155           15:00
Teresa-                     95            145*          235*         20:00
Todd-                     135            195            415           37:00
Candice-                   85            115            215           19:00
Caitlin-                      65             85             185           18:08
Wesley-                   135*         205*          315*         28:00
Tommy-                   135           195*          375*         35:00
T-                            125           175            305           29:25

Clean and jerk, 30 reps

Paige- 45  4:10
Joan- 45  3:43
Tripp- 65  5:24

Very good workouts everyone! There were *PR's floating around all day, which helped motivate everyone to dig deeper, and as a result there were some monster lifts! Both Todd(s) smashed it, Casey, and Teresa hung it up on the wall then, Tommy, and Wesley took shots at it. Totally destroyed. All and all, a really good day.

'Grace' was also on the board and a few people in the "esprit de corp" of CFSF that has developed, got both. Joan, Paige- excellent. Welcome to CFSF Tripp, and thanks for your hard work. Crawl, walk, run. In that order and success is virtually guaranteed.

Todd O doesn't lift the bar up, he smashes the Earth down!
Thanks for another great day at CFSF. Thanks for your monster efforts, and fuel.

You miss 100% of the shots you don't take.

Tuesday, March 10, 2015


The Earth has settled back into a normal orbit of the Sun, and it's axis has corrected. After quite an interesting weekend, we are back on schedule. 

10 rounds:
5 Paralette handstand push-ups
205 pound Front squat, 5 reps

Juan- 95  10:27
Eric- 175  10:30*
Todd McK- 100  9:51*
Paige- 45  12:21*
Tammy- 100  11:54
Teresa- 105  12:32*
Caitlin- 65  8:45
Joan- 45  13:32
Sharon- 65  13:56*
T- 95  9:52*

Great workout everyone! Super good job going *unbroken. Ten rounds was tough, but just 5 reps kept this workout manageable as long as you stayed in the here and now, and kept moving.

Handstand push-ups are difficult enough, going from paralettes is like going from Singles to Triples on a jump rope. We went from the deck, and the good news is everyone is getting Handstand push-ups. Your hard work has paid off. Thanks!

The Front squats were the stick today. There was no carrot, just completion. Nice job on the heavy squats Eric, and Teresa, and super fast finishes Caitlin, and Todd. You four would make an impressive CFSF Team for GRID play and represent us well.

Tuesday is a rest day. Use your extra time wisely and do something that helps you recover. Open gym 5:15-6:15 for a missed wod, or mobility. Just think how good you'd feel with a nice 30-40 minute session of nothing but mobility. Your're worth the time. Even if you get just a few minutes.

IF you can't make it to Open gym, there's plenty to do at home: roll, floss, feather, and smash anything tight and gnarly. Get some nice long stretching time for that sore PC. Roll your feet. We've run a lot lately- they're in need of some smashing too. Everything counts.

Thanks for another great day at CFSF. 

Better than yesterday.

Monday, March 9, 2015

Anybody remember this guy?


'Rigid flexibility', and 'Expect the unexpected' are insufficient responses to the Earth shaking, axis shifting news from CFHQ that Day 1 would now be a Rest day. We've seen extra stuff thrown in before, but never a shift of days like this. Hold the bus!

3 rounds:
800 meter run
275 pound Deadlift, 7 reps
10 Burpee pull-ups
53 pound One-arm Thruster, 14 reps (7 each side)
20 Box jumps, 24" box
                                    DL        Thruster        Box"
Kayla- (2) 23:49          75             10              20
Wesley- 24:45            135            35              24
Caitlin- 23:40              115            20              20
Tommy- 35:07            185            35              24
Tripp- 32:00               135            25              24
Sharon- (2) 28:16       115            15              16
Todd- Rx  28:21
Matt- 30:50                 225           53              24
Paige- 38:08                 75            15              24
Todd McK- 31:00      115            30              24
Candice- 34:01           115            20              24
Casey- Rx  34:34  
Taj- 29:14                    95             20             24

Great workout everybody. Nice job going Rx'd Casey, and Todd. This was a tough workout at any scale. Good job holding on tightly through to the bitter end where most just collapsed on the deck, too tired to even squirm around. Big bonus points for staying on your feet.

Although the runs were brutal, we couldn't have asked for nicer weather to be outside.

This workout is named in honor of  Captain Jeffery Bowen, assigned to Rescue 3, of the Asheville, North Carolina fire department, who was killed on July 28, 2011 while fighting a four-alarm fire.

What day is it exactly? We'll know Monday night. Standby.

Thanks for another great day of training at CFSF.



Expect the unexpected. We say it frequently at CFSF, so getting 15.2 on a scheduled Rest day wasn't a big deal, it's happened before and it'll happen again. We're up. 

Every 3:00 minutes for as long as possible to complete:
2 rounds:
95/65 pound Overhead squat, 10 reps
Chest to bar pull-ups, 10 reps
2 rounds:
95/65 pound Overhead squat, 12 reps
12 Chest to bar pull-ups
2 rounds:
95/65 pound Overhead squat, 14 reps
14 Chest to bar pull-ups
Continue until reps cannot be completed in the 3:00 time frame.

Juan- 65  85
Holley- 45  76
Teresa- Rx  82
Todd McK- 55  76
Tommy- 65  72
Todd- Rx  82
Jeremy- 65  76

Great workout everyone, we had the usual suspects that show up for Open gym, and a few more get this repeat from last year, which is a brilliant move from CFHQ. What better way to see progress? Measurable, Observable, and Repeatable: This gives CrossFit empirical value that no other program has, and it's fun. 

Strength, conditioning, effectiveness, and fun? What more could you ask for.

We are just under two weeks away from BBBv.7, something else you'll NEVER see outside of CFSF. Saturday, March 21 at 3:00. Only the Burpees are mandatory.

Movement = Life.


This day was almost another snow scrub. Fortunately, two people made it it before everything shut down, again. Since we did have some "rain falling in the form of liquid water" to quote one of the talking heads on TV, there was an optional wod as well.

4 rounds
25 Hip extensions
400 meter run

Joan- Rx  10:04

4 rounds:
30 Sit-ups
500 meter row

Caitlin- Rx  9:47

Nice job, and great prioritization ladies! Joan, you have turned the worm in a big way. Showing up, AND braving the elements. Thanks for that hard work, and congratulations. Be pleased, not satisfied.

Thanks for another great day at CFSF.

Strength + mobility = Durability

Thursday, March 5, 2015


Why do we carry everything overhead at CFSF? To make workouts like this one a bit more manageable.

4 rounds:
50 foot Overhead walking lunges, 135 pounds
25 GHD sit-ups (*abmat 20/16)

Juan- 75  9:53*
Tammy- 45  9:20*
Joan- 15  11:42*
Todd McK- 55  12:28
Paige- 15  9:28*
Casey- 95  12:50
Eric- 75  12:29
Todd- 115  16:26
Teresa- 75  15:17
Wesley- 95  11:27
Taj- 11:55*
Caitlin- 35  6:42*
Tommy- 55  11:57*
Holley- 15  12:18*
Candice- 45  11:54
Sharon- 35  12:30*

Great job everyone. This was a deceivingly difficult workout that required a lot of fuel to get to the finish. Good job going overhead! Overhead walking lunges are tough stuff, anything overhead can get dicey fast. The word of the day was 'TIGHT', with a big emphasis on active shoulders.

We had one guy get one round as prescribed, then wisely dropped to 115 pounds, which is still no walk in the park. That's good judgement that avoids potential nastiness. The kind of nastiness we never want to see.

Thanks for another great day of training and conditioning at CFSF. Thanks for your hard work, and thanks very much for choosing CFSF.

Welcome to the Muscle-up club Wesley!
We do today what others choose not to do so that we may do tomorrow what others cannot.

Wednesday, March 4, 2015

We love strength days at CFSF, no clock, a little more relaxed... wait a minute... like everything, things at CFSF evolve over time and morph. These evolutions are good, helping to keep things fresh, and ultimately making us better athletes. So thanks for the workout CFHQ, and thanks for the WUWO Eric. Good stuff.

400 meter run (^200m)
21 Deadlifts
9 Kettlebell swings
400 meter run
15 Deadlifts
15 Kettlebell swings
400 meter run
9 Deadlifts
21 Kettlebell swings
400 meter run

Deadlift 5-5-5-5-5
                                        DL/KB        Time
Todd McK- 205               95/35         13:30
Paige- 115                        75/30          20:00
Casey- 325                      135/53         15:12
Joan- 115                          65/26          15:40
Eric- 275                          135/53         13:08
Juan- 245                         135/44         14:21
Tammy- 205                      95/35          16:56
Holley- 145                       75/30          11:35^
Wesley- 245                      95/53          12:08
Kayla- 75                          75/26          12:00^
Taj- 95                              95/35           13:30
Candice- 185                     95/35          16:15
Todd- 365                        135/53          13:35
Tommy- 305                      95/53           14:30^
Caitlin- 165                        75/35           12:39^
Stephen- 245                    135/53          14:50^
T- 275                              115/53          12:00^

Great Deadlifts everyone. Monster lifts Tammy, and Todd. Fuerte! It's easy to lose focus when 5 reps are involved, good job staying locked on to the cues we've talked about. Can you think of three Deadlift cues right now? Good. How about two more? Hmmmm.

Ultimately, these cues are distilled down to two basic things: positioning, and stability. Loss of either means you'll miss the lift, or worse, invite injury. NOT what we want. Remember to use the Deadlift cues you've learned at CFSF and apply them to real world situations where you have to lift anything and MOVE SAFELY!

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

Do more. Be more.

Monday, March 2, 2015


All Hero workouts are tough, and they should be.'Foo' held up the standard and definitely delivered. Thanks CFHQ.

170 pound Bench press, 13 reps
20:00 AMRAP
7 Chest to bar pull-ups
77 Doubles (*3:1)
170 pound Cluster, 2 reps
28 Sit-ups
                      BP        Rounds/reps        Cluster
Kayla-                            3 + 27                25
Wesley-        165            3 + 94                95
Taj-                95            3 + 10                65
Juan-            155            3 + 106              95
Candice-        95            3 + 7                  65
Casey-          170           3 + 86               135
Todd McK-   95            2 + 32                75
Paige-             55            2 + 94                35
Stephen-        155           3 + 37               115

Good job everybody. That was a long twenty minutes, but is there anything better to do than go to CFSF and get hammered on a nice Sunday afternoon? Nope.

This workout is named in honor of retired U. S. Air Force Sergeant Gary Morales, of the Port St. Lucie Sheriff's office, who was fatally shot during a traffic stop on February 28, 2013.

Monday is a very well deserved rest day. Open gym 5:15-6:15 for a missed wod, mobility, yoga, or Krav Maga. It's your time. Use it wisely and do something that feels good and helps you recover.

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



CFHQ finishes February with a very technical workout that everyone had to scale. Rigid flexibility, right? Right.

5 rounds:
100 foot Handstand walk (*HSPU sub)
30 Pistols ("rack assist ^Airsquats)

Taj- 11:30*^
Juan- 12:51*"
Caitlin- 21:02"
Joan- 18:44*"
T- 7:30*^

Great workout everybody. Really great job walking on your hands Caitlin! Nice work on the Pistols too. Rack assist on not, they're no joke!

Caitlin House killing the Handstand walks
Thanks for another great day at CFSF.



It's here, it's on, and it looks good! 15.1, and 15.1a were both a total blast. Thanks CFHQ!

9:00 AMRAP
15 Toes to bar
115/75 pound Deadlift, 10 reps
115/75 pound Snatch, 5 reps

6:00 minutes to find a 1 rep max Clean and jerk

                       DL/S#        15.1a        Total reps
Joan-                 35              75              103
Todd McK-      55              115              92
Paige-               35               90               90
Tommy-            75              160              90
Caroline-           45             50.5             88
Casey- Rx                          205             101
Teresa- Rx                         135*            130
Juan-                 85             135              120
Sharon-             45              85                90
Candice-           65              100              93
Jeremy- Rx                         165              73
T-                     90              175             135

Great workout everyone! Super good job getting this one as prescribed Jeremy, Casey, and Teresa, and nice *PR on the Clean and jerk Teresa! You smashed that sh*t son!

This was another well thought out workout that required a good strategy. The Toes to bar would quickly eat away at grip strength, some found that using an alternating grip on the Deads, and changing hand position from round to round helped, but by the end grip, and arms were toast.

The timing was spot on for this workout. 6:00 minutes was more than ample time to get to a max lift, even after leaving very little fuel in the tank after the AMRAP. If this is any taste of what's coming, it's gonna be a fun few weeks. Another super cool part of CrossFit that we all love.

Thanks for another great day at CFSF.

On time, on target, never quit.


This was a good workout that landed on a bad day. 'Snomageddon' for some and 'Oh snow it didn't" for others. The night classes were axed, but two people made it in at lunch before the wintry mix hit.

4 rounds:
500 meter row
155 pound Overhead squat, 10 reps
                  1        2        3        4        OHS        T
Caroline-  2:56   2:49   2:49   2:33        35       16:46
Casey-     1:49   1:56   1:57   1:59       115*    14:32

Good job and good prioritization you two! Great job getting the squats *UNBROKEN Casey. AND nice job keeping those row times within :05-:10 second range of each other.

We like consistency a lot at CFSF and workouts like this one help get us dialed in with pace from the first through the last rounds. Pace is key. Going out like a house on fire means coming back can get tricky. There's always that "getting done fuel"  toward the end of a workout, but learning how to pace and the conservation of fuel can only happen over time with consistency in training.

The Open is next. Start your engines.

Thanks for another great day at CFSF.

Movement = Life.