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The anaerobs were thrown a nice bone with a strength session. We love strength days at CFSF, no clock- but just as gassed. Thanks CFHQ! 

Clean 5-5-3-3-3-1-1-1-1

Paul- 195

Todd McK- 105

Joan- 75 PC

Eric- 200

Casey- 195

Carrie- 45

Juan- 125

Dustin- 200

Todd- 215*

Matt- 165

Jeremy- 145

Candice- 85

Stephen- 165

Caitlin- 85

Tommy- 165

Cayden- 115

Great workout everyone! The words of the day? Patience, and speed. No early pulls, and a super fast flip and pull under. Pulling under the bar is difficult at first, but with practice becomes easier. It's the getting back out of the hole that never gets better. We do.

Thanks for hitting the targets we set, and thanks very much for your COACHABILITY!

Great job puppies. Your hard work is paying off in a big way. You're Cleaning! Be pleased, not satisfied.

All days are great at CFSF, but this was a really great day for Todd. After hitting a *PR Clean, he nailed a few Muscle-ups without the false grip. Good job, and THANKS for that super strong fuel. 

Good things come to those who train hard.

CrossFit programming is unrivaled in quality, and creativity. The movements are functional, and irreducible,

and increases in both GPP as well as work capacity can be measured and quantified giving it validity. Not to mention how much fun it is....

"Only a dickhead couldn't love this stuff."

 -Adrian Bozman

Wednesday is a well deserved rest day. Remember that rest is part of the program. Do something that feels good and helps you recover. Open gym 5:15-6:15 for mobility, a missed wod, or both. Take advantage of the extra time, take care of your business- your body will thank you.

Thanks for another really great day at CFSF. Thanks for running the show at lunch Eric. That was a monster warm-up!

CFSF