120615

How the 'Amanda' session came about is an interesting story. If you don't know it, ask someone.

'Amanda'
Three rounds,
9, 7, 5 reps:
Muscle-up/*3/3 sub
Snatch

Cliff- *75  7:59
James- *75  20:20
Brad- *75  23:28
Brandi- *35  13:05
Shar- *35  12:55
Casey- 16 MU/*115  32:04
Candice- *35  11:57
Jimmy- *75  14:20
T- 85  12:58

Great job guys. Great muscle-ups Casey, and Todd. You earned it, enjoy it. Keep getting them every week. The sub for the muscle-up is worse than the muscle-up. If you aren't there yet, you're closer than you think. Practice the false grip on the low rings. Keep getting tall pull-ups and deeeep dips. Put it together, add a little practice and your getting the muscle-up.

Welcome to the Muscle-Up Club Rob. Even though you were just visiting we are going to revel in your success. Great job. Thanks for the good fuel and nice comments. They are both highly valued by us. Thanks to Shawn, and Jeremy as well. The donations for St. Jude are very appreciated. You guys know where we are. You are welcome any time.

Welcome to CFSF Devin. Drink the kool-aid. Do your homework. Be consistent. Another recipe for success. Remember also that a path with no obstacles leads nowhere. You will have to earn everything through hard work.

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

Thanks for another great day at CFSF.

Fun work, hard play.
CFSF