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We were the nail today. This was a devastatingly difficult workout that looked a lot easier on the board than it really was. Great stuff. Thanks CFHQ!

20:00 AMRAP 

250 meter row (*200m run)
25 Push-ups (^med ball)

Lynde- 6 + 250m

Heather- 5 + 125m*^

Teresa- 7 + 9^

Lindsey- 1/2  3

Kathryn- 5 + 180m

Russell- 7

Holley- 6 + 100m*^

Todd McK- 5 + 25 Push-ups

Alice Anne- 4 + 12

Casey- 7

Todd- 8

Erin- 8

Derrick- 9

Juan- 8

Shannon- 5

Richard- 11 + 100m

Abby- 8

Sharon- 7 + 133m

Lex- 6

Dave- 7 + 21 Push-ups
Jordan- 6

Britt- 4 + 11 Push-ups

Ryan- 6
T- 8 + 171m

Super good workout everyone! We think about the chest, and arms getting blasted with sessions like this, but between the row, and the stability required for a good Push-up, our core had a huge responsibility and took up a lot of systemic slack. Sloppy Push-ups are indicative of a weak core. Focus on 'hollow' positioning and stay tight! Don't forget about your grapefruit.

Neutral and tight.

Sessions like this also push CFSF to it's limits. Thanks for your patience. Luckily, there were very few log jams with the rowers. The 250 meter row is about a minute's worth of work, and gave us a good opportunity to practice power vs. frequency. 

Power always wins that one.

We have a huge litter of puppies. Welcome to CFSF Kimberly, and Fletcher. Drink the kool-aid and come back. Thanks also for your patience during the first heat.

CrossFit Kids is a huge success and there are some incredibly athletic little CrossFitter's running around CFSF. Good job Kathryn! If you have friends with kids that can follow instructions tell them about CF Kids.

Thanks for another great day at CFSF. Thanks for the super strong efforts and fuel.

Tuggle

CFSF

www.nytimes.com/2013/04/22/sports/football/once-the-nfl-drafts-mr-irrelevant-former-giant-john-tuggle-still-inspires.html?pagewanted=all&_r0