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The inclusion of some relatively short sessions lately has been great. It reinforces one of our Top 20 phrases- Flat on your back in twenty minutes or less.

12:00 AMRAP

75/45 pound Press, 4 reps
75/45 pound Sumo deadlift high pull, 8 reps
75/45 pound Front squat, 12 reps

Derrick- Rx  8 + 3 FS
Kathryn- Rx  8 + 4 P
Erin- Rx  8 + 5 SDHP
Alice Anne- 35  7 + 3 FS
Russell- Rx  8
Allie- Rx  6 + 4 P
Richard- Rx  9 + 4 SDHP
Todd- Rx  8 + 8 SDHP
Casey- Rx  6 + 6 SDHP
Katie- Rx  6 + 4 SDHP
Abby- Rx  6
Teresa- Rx  8 + 10 FS
Juan- Rx  4 + 4 P
John M- Rx  5
Dave- Rx  6 + 3 FS
Lindsey- Rx  4 + 6 SDHP
Heather- Rx  4 + 8 FS
Todd McK- 45  5 + 6 P
Jimmy- Rx  8
T- Rx  6 + 5 FS

Great workout everybody. Monster round totals, and bonus points for 8 or more rounds. More bonus points for staying on your feet at the end. This workout left most of us on floor lock for a few seconds.

For the first time a a while we have a good head to head competition opportunity with the lunch crew and nighttime crew. With a total score of 1,322 to 1,142 the lunch crew won. Hooyah and great job lunch crew!

This workout personified the the "just keep moving" model. Relatively light load, and manageable reps meant that if you could keep that bar in motion and stay focused on the cues we've talked about and practiced, you'd get good round totals.

This workout was also the first workout as Rx'd for a few puppies. AHHHH! Great job and THANKS! Thanks for the wicked strong fuel you're contributing, and the motivation you're providing the rest of us. Puppy power!

Wednesday is a rest day. We have had a few discussions about resuming the rest day EBM class. The EBM class was established for puppies who want to get a little extra work on rest days. No WOD, just the Essentials of Basic Movements. Our 9 foundational movements, and core CrossFit exercises are the focus. IF you are interested talk to an instructor and let them know.

The EBM class would be M-F only at 5:30 pm.

Use your extra time wisely and get a little love. Do something that feels good and helps you recover. Drink plenty of water, take a nap, maybe get a little extra mobility. Just do it.

"Just part of the process of creating shins of steel."
--Richard Turner

Thanks for another great day of training and conditioning at CFSF. You are all AWESOME! Standby for the CrossFit Games Open 13.3

Let your light shine.
CFSF