131214

'Boom, Boom, Pow' is destruction of the first order, we love it. Rounds 11-8 are awful. Just keep moving. Everything from the 7th round on gets better.

'Boom, Boom, Pow'
11-10-9-8-7-6-5-4-3-2 reps:
Dips (^band assist)
Deadlifts, 185/105
Pull-ups
Front squats, 115/65
Loaded sit-ups, 20/16
  *unbroken

Paul M- Rx  28:11*
Dave- Rx  39:57
Abby- Rx  22:47*
Richard- Rx  20:25*
Kathryn- Rx  27:21
Quincy- (8) 165/95  29:44^
Megan- (8) 95/45  19:28^
Caitlin- (9) 75/35  19:32^*
Tommy- (9) 165/95  26:50^
Stephen- (9) 165/95  21:04*
Candice- 105/65  33:32^
Paul- 185/115  52:14^

Awesome workout everybody! Abby, Richard, Paul M, Stephen, and Caitlin, exceptionally awesome- going unbroken. This workout tests our resolve to finish. Way to hang on tight through to the bitter end.

The good news is that everyone that did get this session last time dropped time. Great job guys, and proof that CrossFit works! Strength and conditioning with growth across broad domains.

Congratulations Doctor Derrick

We cut some of our academic guys a little slack for missing Saturday after Friday nights shindig at the Brew Pub that lasted into the early hours of Saturday morning. Thanks for coming out, and good job Derrick, you're the new Dr. Doom, and we are proud of you!

We did end up getting kicked out after all... That's funny. Things could have gotten ugly with thirty CFSF members in one room, drinking beer.

Thanks for another great day at CFSF. Thanks for the monster efforts from everyone, and the super strong fuel. 'Boom, Boom, Pow'- LOCKED.

Do more. Be more.
CFSF