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The CrossFit gymnastic elements throw most of us into the novice category immediately. We love challenges, we love new stuff- so today was a total winner.

5 rounds:
Inverted hang release, 7 reps
15 Ring push-ups

Matt-11:12
Eric- 10:21
Cliff
John

5 rounds:
Deadlift, 7 reps
15 Push-ups

Derrick- 315  8:18
Ryan- 185  3:02
Alice Anne- 120  6:16
Erin- 135  5:46
Kathryn- 155  8:48
Kelli- 75  7:35
Lynde- (3) 155  7:09
David- 135  5:20
Shannon- 75  6:31
Holley- 95  5:39
Teresa- 135  5:47
Richard- 225  4:50
Abby- 95  6:48
John M- 125  9:40
Mark- 225  3:30
Tammy- 135  5:52
Dave- 175  5:23
T- 145  3:25

Great workout(s) guys! Warming up with the CFHQ WOD exercises gave us all a chance to practice the Inverted hang, and it's progressions. Good job. We doubled up just to ensure a good lung burn. Nice job on the Deadly Push-ups as well.

This has been an interesting cycle. Olympic lifts, then a monster chipper, followed by gymnastics. The skills required for each of these are far superior to any skills needed at any globo gym. Our "can do" attitude, and willingness to step away from comfort and learn new things are what separates us. Thanks for that.

We work hard. We expect it of each other. It's part of what drives the WOD. It's the FUEL we need to go when everyone else stops. It's motivation to do what others are unwilling to do. Limits? Yes, there are limits, we push them every day. Some people will NEVER understand.

Virtuosity to us means doing the uncommon uncommonly well.

If you are doing the Paleo Challenge and have not gotten the 50 Burpee buy-in, please do so soon.

So a challenge has been thrown out there for the first time in a long time. The lunch crew has decided to take on the night crew. This will be interesting. We've done it in the past. We can quantify our work and compare the two sessions. It's on like Donkey Kong.

Thanks for another great day at CFSF.

3-2-1 GO!
CFSF