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The 'Nasty Girls' workout has always been a CFSF favorite. It has also been the turning point for many, and proof that we can do anything we want to through patience, tenacity, and consistency. They can. I can.

'Nasty Girls'
Three rounds:

50 Air squats
7 Muscle-ups (*3:3 sub ^mixed)
135 pound Hang power clean, 10 reps

John- Rx  13:47
Derrick- *17:26 bar MU
Eric- 20:20 ^
Casey- *22:07
Lynde- *21:17
Kathryn- 95  *17:08
Juan- Rx  22:41
Russell- *17:14
Sharon- 65  *23:23
Teresa- 95  *17:30
Candice- 65  *21:41
Elois- 95  *18:15
Heather- (1/2) 45  *13:12
Todd McK- (1/2) 45  *14:52
JJ- (2/3) 45  *14:45
T- Rx  16:04

Good job everyone. This is a seriously tough, and super fun workout. Nice work on the MU progressions. Again, the MU sub is far worse than the MU itself. Keep practicing the false grip, get some ring time and you will get the MU. They can. I can.

We talked about a few cues regarding the Power clean, from wider grip and a more narrow stance, to a super fast flip under with a nice soft touchdown versus the bar crashing down onto the rack.

A few people still insist on receiving the bar with a death grip. This is not good. Open hands as soon as you flip. Get the bar on the rack, elbows out in front- not underneath the bar. These are easy corrections that make everything more efficient while cleaning.

Great job puppies. Thanks for your attention to detail and hard work. Puppy power!

Congratulations Tammy. While four of the five original CFSF 'Nasty Girls' have long since faded away, she has not only gotten super strong and super tough, but she has provided huge amounts of motivation for the rest of us. For that- we thank you.

Thursday is a rest day. Do something that feels good and helps you recover. CFSF Kids class today at 11:30 and open gym at 12:00 for anyone that wants to come in for a little extra something something. Thanks Kathryn!

Thanks for another great day at CFSF. Thanks for all the terrific efforts and good fuel.

Send lawyers, guns, and money.
CFSF