131207

It was Toyota time at CFSF and you got what you asked for. A few people wanted to make up the missed wod and some were just fine staying on schedule. Rigid flexibility.

'White'
5 rounds:
15 foot Rope climb, 3 ascents
10 Toes to bar
45 pound Overhead walking lunges, 21 steps
400 meter run

Matt- Rx  30:21
Russell- Rx  30:15
Dave- 25  38:28
Kathryn- 25  35:30
Paul M- Rx  29:56

'Helen'
3 rounds:
400 meter run
21 Kettlebell swings, 53/35
12 Pull-ups (*sub)

Sharon- Rx  21:25
Paul- Rx  20:04
Meagan- 35  16:35*
Tommy- 53  15:02*
Caitlin- 35  18:20*

Great workout everyone. 'White' is a mother grabber of the highest order. No double dippers today. Understandable. Just get done.

Good jog getting 'Helen' in the book . She too is a CFSF favorite. As prescribed two times in a row Paul. That's a trend. Great job.

Whichever workout you chose, good prioritization on a Saturday morning. Serious fitness for serious people! Seriously something. That's for sure.

Good job holding on tightly up to now. Stay chalked up.

Thanks for another great day at CFSF. You are all awesome!

Rest later.
CFSF