121005

This was a sweet little couplet that left us on floor lock squirming around, completely gassed. Felt great. Thanks CFHQ!

3 rounds:
135 pound Squat Clean, 10 reps
20 Box jumps, 24" box

Derrick- 45x15/24  9:40
Casey- 95/24  8:36
Eric- Rx  10:35
Alice Anne- 65/20  9:37
Richard- 105/24  7:50
Erin- 45x15/20  10:22
Abby- 35x15/20  11:44
Dave- 75/24  9:22
Kathryn- 75/24  10:04
Holley- 35/20  9:23
John- Rx  7:40
Teresa- 75/24  9:48
Shar- 45/20  9:28
Nicole- 35HSC/20  8:16
Candice- 35HSC/24  9:05
Shannon- 35HSC/20  10:55
T- 95/24  7:52

Great workout everyone. The secret password was 'Patience'. It isn't really a secret though- Patience for triple extension, among others, are what we should be thinking about as we set up for the Clean. Part of mental rehearsal, these cues should be running through your head as you prepare to lift.

Great job as prescribed Eric, and John. You guys are monsters. Really good job puppies. YOU'RE CLEANING.... That's a much better exercise than ANYTHING you could do on a machine at the globo gym. You are encouraged to get some Clean practice, especially on Day 3.

www.mobilitywod.blogspot.com

When you see 'AMYFLD' on our board, pick a few mobilities. One that is specific to your needs, and one that corresponds to what we'll see in the workout. A little bit, everyday.

Thanks for another great day at CFSF.

I'm on a BOAT!
Brian P.
CFSF