130720

Good prioritization on a nice Saturday morning. CrossFit in the morning and the whole day is off to a great start.

21, 15, 9 reps of:
GHD sit-ups, 10 pound med ball
WBS 20/16 "2 fer 1's"

Russell- Rx  8:45
Teresa- Rx  9:12
Tammy- Rx  9:08
Lex- 8:17
Stephen- 7:39
Allie- Rx  11:11
Casey- Rx  8:21
Byron- Rx  8:35
T- Rx  8:30

Good job everybody. The WBS hammered us. That extra squat changes things a little bit. Nice work on the GHD. Some went unloaded on the GHD, some did loaded Abmat Sit-ups.

The GHD is potent, and performing GHD sit-ups incorrectly has serious long term consequences. Everyone had an opportunity to practice. Remember too that 50 loaded Sit-ups in the warm up may be substituted with 20 GHD Sit-ups for additional exposure. Get some.

Thanks for a great day at CFSF. Thanks for the super strong fuel. You are awesome!

Every second counts.
CFSF

I can do all things through Christ who strengthens me.
Philippeans, 4:13