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CrossFit skeptics cannot appreciate the value of a 12:00 minute workout. Just 12:00? Yes. They'll never get it. We know that 12:00 minutes is plenty of time to get your lunch handed to you. Hammered. We loved it. Thanks CFHQ!

On a 12:00 minute clock:
1 minute Double-unders (*singles)
1 minute DB snatch
2 minutes Double-unders
2 minutes DB snatch
3 minutes Double-unders
3 minutes DB snatch
Reps are totaled for a score

Russell- 45  103
Todd McK- 20  83
Paige-10*  336
Richard- 40  403
Paul M- 40  175
Carrie- 15*  434
Dustin- 40*  414
John- 25  97
Abby- 20  152
Emilee- 10  90
Sharon- 15  147
Tammy- 20  138
Paul- 40  92
Cole- 45bb*  250
Caitlin- 10*  776
Tom- 30  215
Casey- 40 275
John- 40  262

Great workout everyone.  Most of us are getting the Doubles- excellent. There were a couple of things we wanted to focus on with the DB snatch. Great job hitting them. We are used to a One-arm DB snatch, CFHQ threw us a curve ball with a DB snatch.

We connected.

This is where careful thought should be given to scaling. Too heavy? Too much rest. Too light? No stimulus for growth, you're just going through the motions. Both kill intensity. We want intensity. Scaling properly allows us to keep moving, in turn keeping intensity high.

Intensity is our friend.

www.trackmypr.com

Remember that the Savage Race is coming up in a few weeks. We have a team going, and there's room for more. This race looks like a total blast, so you Mudders get onboard! Talk to Paul M. for information.

www.savagerace.com

The rower fund is building. Contributions are still flowing in, however, more are still needed. $500.00 triggers the CFSF kick-in for the new C2.

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

Rest later.
CFSF