120827

This is the mother of all chippers. Total gas.

25 walking lunge steps
20 pull-ups
50 box jumps, 20" box
20 double-unders (*3:1 sub)
25 ring dips (^sub)
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
3 rope climb ascents (**3:1 sub)

                                DU     RD     K2E     KB     HSC     R
Alice Anne- 21:28    *           ^                   35        15      **
Eric- Rx  21:25
Lynde- 27:25                                              35        20
Richard- 22:22                     ^                                 30
Teresa- 21:42           *          ^                    35        15     **
Chuck- 23:57           *          ^                     35                 **
Holley- 28:02          50%      ^                    35        15       **
John- Rx  20:28
Candice- 30:52        50%     ^                     35       15       2 ascents/1 sub
Shar- 25:56                          ^                     35       10       **
Jimmy- 21:52            *                                           30
AJ- 25:34                                                               25      **
Nicole- 17:05           *          ^                     30                  **
T- 18:41                                                                 30

Great job everyone. This was a long, grindy session that consumed copious amounts of fuel from us all. Bonus points for just staying on your feet after this gem. There were many scales with this workout, but there were also a lot of great doubles, and rope climbs from people who have worked hard to learn these new skills. Outstanding work you guys! Super good job at prescription Eric, and John. Great job puppies.

SOG- LETRONOS! Nice work. Almost there.

Tuesday is a paleo rest day. WFYU- RUN! 2 months. Exactly. Take a little "me" time as well. Anything that feels good and helps you recover. Smash, roll, floss, feather, stretch, and ICE.... Yes. ICE.

www.mobilitywod.blogspot.com

www.paleomg.com

www.cindystable.com

 Thanks for another great day at CFSF. Thanks for the terrific efforts and fuel. Thanks also to everyone that helps out. Either by helping clean up, or giving great tips and cues to others for new skills acquisition, or just being a great motivator. This is perhaps the biggest difference between what happens at CFSF, and any globo gym. This is what sets us aside from, and above all other programs. What we do works, and we have fun doing it.

www.toughmudder.com

Don't wait. Team name: WFYU

CFSF