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CrossFit programming is beyond reproach, creative, and most of all FUN. Even when your workout is as grueling as it's ever been, you have to admit that when it's over you feel GOOD. That's fun. This workout was just that- really fun, and very creative. Loved it. Thanks CFHQ!

10 rounds:
315 pound Deadlift, 3 reps
1 Shuttle run
Max reps Burpees
2:00 rest between rounds
You have one minute to complete the Deadlifts, and Shuttlle run, using the remaining time to perform as many Burpees as possible. Burpees are counted and combined with the Deadlift as a score.

                          DL        B        Total
Megan-             155       98        253
Russell-             315      116       431
JJ-                    145       97        242
Eric-                 250       84        334
Dustin-              225      78        303
Joan-                 75        71        146
Todd McK-      175      101      276
Paige-                65        60       125
Paul-                 215     102       317
Casey-              315      74        389
Todd-               315      79        394
Jeremy-            185       76        261
Sharon-            115       35        150
Jesse-               325     130        455
Caroline-           75        39        114
Stephen-           215      48         263
Caitlin-             115      111        226
Tommy-            225      58         283
Alan-                135       66         201
Quincy-            185       62         247
Alli-                   75        45         120
T-                     225       97        322

Great workout everyone! We all know how CrossFit can bend time, and 2:00 minutes sure went a lot faster toward the end than it did up front. Good job holding on through all ten rounds.

CFSF is smack in the middle of an urban jungle, right beside the hobo highway. Cars, scooters, pedestrians, and an occasional dog have all been targets to avoid ANYTIME we leave our sanctuary. CFSF was a bad parent. We sent our runners right out INTO the street for the Shuttle run, fortunately no near misses, or horn blows even.

The danger was actually inside where the Shuttle runs were a bit more cramped. As long as you watched your line you were ok. However, we did have one impact that resulted in a couple of bloody noses because Jesse was pushing people out of his way.

Great job puppies. Thanks very much for your hard work. Deads were spot on. Good job buttercups too- next time you can work the negative. Then it's on. Crawl, walk, run. Be pleased, not satisfied.

Wednesday is a very well deserved rest day. Open gym 5:15-6:15 for a missed wod, extra mobility, or skills. Take care of your business- your body will thank you.

Thanks for another great day at CFSF

Constantly varied, functional movements performed at high intensity.
CFSF