130416

This is a super fun workout that for most, culminates into max singles by the end. We are crushed. Good stuff. Thanks CFHQ!

5 rounds:
500 meter row/*400 meter run (^mix)
135 pound Bench press, 15 reps

John- Rx  18:32
Lynde- 85  22:16
Kathryn- 75  22:03
Derrick-Rx  12:29
Eric-Rx  17:23
Alice Anne- 70/65/55/55/55  24:33
Russell- Rx  18:11
Erin- 95  23:40
David- 95  16:36
Tammy- 70/70/70/65/65  27:10
Casey- 135*  19:21
Emilee- (3) 45*  15:07
Shannon- (4) 45  21:57
Mark- Rx  14:16
Todd McK- 75*  21:10
Abby- 65/65/55/55/55^  22:32
Britt- (3) 75  15:46
Candice- 65*  16:20
Heather- (4) 45  15:14
John M- 135/135/75/75/75^  20:33

Great workout everyone. Thanks for your rigid flexibility as well. We had some monster efforts and an incredibly fast time by Derrick Rice, who is obviously moving into the realm of "mutant in training" along with a few others at CFSF. Thanks for the super strong fuel. Effort levels that high motivate everyone else to work harder.

That's just another part of CrossFit that sets us apart from globo gym.

Great workout puppies. You are all moving forward toward the land of pain. Continued patience,  consistency, and homework are your formula. We need all three for success. Add in eating like a caveman, and training hard and you cannot fail.

www.paleomg.com

Find a paleo recipe and try it!

www.mobilitywod.blogspot.com

After you eat find a mobility or two and get some love.

Thanks for another day full of wicked strong efforts at CFSF. You guys are the best.

Champions train, losers complain.
CFSF