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Rigid flexibility is a term we casually throw around at CFSF, and it, along with appropriate scaling can turn an average workout into an awesome workout. One where rest is at a minimum, and intensity stays high. 

Rigid flexibility, like the power pole, cannot be abused. Appreciate them.

3:00 Handstand hold
100 Squats
50 meter Handstand walk
100 Squats
30 Handstand push-ups

Jesse- Rx  8:37

Brad- Rx  9:55

Mike- Rx  10:22

R + R

3 rounds:

400 meter run

21 Burpees
500 meter row

Sharon- 1/2  14:32
Russell- 18:45

JJ- 19:26
Joan- 27:00

Good job guys. The main site wod was at a "firebreather" level today, and only a few true "firebreathers" got it. Everyone else wisely chose another route.

While no walk in the park, R+R is a lower skill workout that still provides a lung burn of the highest order.

Big thanks to Number 1 Chef, and Instructor.

CFSF