Thursday, July 28 'C+J/Muscle up'

Anytime muscle-ups pop up on the wod, many cringe. Muscle-ups are not that bad. Solid pull-ups, solid dips, and practice are all that's required. So practice.

Three rounds:
12-9-6 reps of
135 pound clean and jerk
Muscle-up

Eric- Rx  24:06
Dan- 95  22:25
T- 95  16:07

Viking
1500m row
1 mile run
200 tire slams
1 mile run
1500m row

Teresa- 58:00
Brandi- 1:01:00

Great session at prescription Eric! No subs for the muscle-ups today. The options were:
1) Hopper picks 2) Modular 3) The Viking

Most went with the hopper at lunch, and we combined that into a Modular workout that dropped everyone. The night crew had a few that went with The Viking,  and a few that went with the Modular. Whichever you chose, we hope you enjoyed it. Get those muscle-ups.

We had a first time visit from Matt and Omar. Good job guys. Be patient, and consistent, and do your homework.

A quick word of thanks to our special brothers who are cruising out of town. Thanks. You guys are magnets,  the epitome of CrossFit and it has been an honor to have you at our box. Our thanks to you is surpassed only by our concern for your safety. Be safe guys. You will always be welcome at CFSF and our thoughts and prayers go with you.

As usual, thanks very much for another great day at CFSF. Great fuel and good times.

http://www.mobilitywod.blogspot.com/

Soften those rough edges, loosen up all that tacky stuff, and roll on that pain ball until the painface comes, but push back and remain stoic. Get those muscle-ups

We have had a few questions about our participation in next years Tough Mudder outside Atlanta. Here's the link:

http://www.toughmudder.com/

We are registered for Saturday February 11, at 12:20. There are eleven of us so far. Get in and have fun too.

CFSF
Get those muscle-ups