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CrossFit gave us a two for one special with 'Kelly' and as usual, she kicked our asses. At least we had wonderful weather to be running outside, which turns out to be the best part of the workout.

'Kelly'
5 rounds:
400 meter run
30 Box jumps, 24" box
30 Wall ball shots, 20/16

John- Rx  28:15
Lynde- 14#  34:04
Erin- 36:55
Eric- Rx  30:55
Alice Anne- (4) 26:14
Casey- Rx  34:06
Allie- (3) 14#  27:18
Todd McK- 16#  38:19
Derrick- Rx  31:08
Todd- Rx  32:50
Jimmy- Rx  34:16
Shannon- (3) 36:59
John M- Rx  40:40
Heather- (3) 32:02
Lex- (3) 16#  24:41
Holley- Rx  43:00
Juan- Rx  35:30
Matt- Rx  33:29
Tom B- (3) 20:38
Dave- Rx  35:39
Teresa- Rx  35:51
Britt- (4)  33:04
Stephen- (3) 26:00
Jordan- (3) 21:03
T- Rx  31:59

Good job just showing up today, and great workout everyone! This was a monster session that turns legs to jello and lungs to lava. Nice job John Fenn, and Teresa, the fast finishes of the day. Way to hang tough Holley, John M, and Todd McK.

Good job puppies. Meeting 'Kelly' for the first time is always a train wreck. No worries. It gets better. This is why "Embrace the suck" makes sense, because each time we see her she softens up a little.

FYI- the 10# med ball has been euthanized, and nobody missed it. The 14# med ball will also be laid to rest.

At CFSF when someone hits a goal, sets a *PR, or just smashes the WOD, we all get amped up. That's good fuel. John Mitchell contributed some super strong fuel to the night crew by nailing his first Muscle-up. Good things come to those who wait, and practice. HOOYAH! and great work John M.

Welcome to CFSF Lex, CJ, Tom B, Stephen, and Jordan. Crawl, walk, run. We are glad you are here. Ask questions, trust your instructors, listen to your body, have fun, and train hard!

www.mobilitywod.blogspot.com

There's a message to CFSF from Kstar in one of the mblog videos. Did you catch it?

'Kelly' is a nasty workout that can beckon the strongest athletes to think about cutting reps. Don't give in to this temptation. Nothing lasts forever- keep struggling. We are struggling with you. Cutting reps will destroy your self-esteem and rob us of your full contribution to the cause.

Thanks for another great day at CFSF.

Sometimes you're the hammer, sometimes you're the nail.
CFSF