121117

Running with Burpee's can be a recipe for disaster. Throw in some dumbbell rows and we are talking serious gas. This was a fun workout that almost destroyed us. Thanks CFHQ.

Five rounds:
400 meter run
20 Burpee's
50 pound DB bent over row, 15 reps

Teresa- 15#  24:16
Holley- 15#  34:11
Russell- 40#  22:40
Todd- 53#  24:35
Abby- 15#  28:27
Sharon- 20#  34:41
Dave- 35#  24:39
Kathryn- 25#  26:39
Heather- 1/2 (3) 15#  12:28
Tom- 35#  25:05

Great workout everyone. Super fast Russell, and super heavy Todd- good job guys. Nice weight Kathryn, and good going Heather. Getting those sea legs.

So by now you have seen that the CrossFit Serious Fitness website has been hacked. Pretty cool, huh? We'll have that down soon, so listen to the nice music while you can.

www.mobilitywod.blogspot.com

Thanks for another great day of training and conditioning at CFSF. Thanks for the wicked strong fuel.

On time. On target. NEVER quit.
CFSF