140910

This was a good one. Good job showing up, and thanks CFHQ!

5 rounds:
20 Wall ball shots, 12 foot target, 20/16
15' L-sit rope climb, 1 ascent (*3:1 sub ^reg RC "legless RC)

Todd- 10:44^
Juan- 8:48*
Todd McK- 9:58^
Paige- 16:15*
Joan- 18:23*
Paul- Rx  10:27
Eric- Rx  11:36
Stephen- 12:23*
Candice- 11:05^
Matt- (3) 6:52^
Jill- 15:45*
Tommy- 16:05*
C- 8:50^
T- 12:00^
John- 10:53"
Wesley- 11:03"

Great workout everyone! Really good job going as prescribed Eric, and Paul. You guys are monster killers! Excellent workouts turned in from the Dawn Patrol- John, almost Rx'd by one round and Wesley, all legless climbs. Nice work puppies- your hard work is motivating everyone. THANKS!

Wall ball shots are tricky enough. Add two feet and they really get fun. This workout turned out to be the WBS channel; all WBS all the time. The good news is that WBS become much more manageable over time. They will never be easy, we get better.

My CrossFit L1 certification was the first time I'd even been in a CrossFit gym, as well as my first exposure to the WBS, and it got really ugly. There are still people talking about "that guy". I was a soup sandwich, but made it through by the seat of my pants.

Thursday is an OS rest day. Use your extra time wisely and do something that feels good and helps you recover. Open gym 5:15-6:15 for skills, a missed wod, or mobility. Be sure to thank Coach M.

We need a total for the CFSF members who did the Ice Bucket Challenge. There will be a sheet on the table to sign off on. We also have to vote on which charity the CFSF matching funds should go to.

Thanks for another great day at CFSF. Thanks for your fuel, energy, and enthusiasm.

REST! It's part of the program.

CFSF