141107

This was another great workout from CFHQ that definitely delivered the desired effect. Flat on your back in twenty minutes or less? Yes. Loved it. Thanks CFHQ!

4 rounds:

400 meter run
20 Ring dips (*band assist/^mix)

Tommy- 16:12*

Todd McK- Rx  21:41

Paige- 16:51*

Carrie- 16:08*

Cliff- 21:23^

Sharon- 18:10*

Juan- 15:25^

Caroline- 15:48*

Candice- 14:55*

T- Rx  15:05

Good job everyone! Dips are tough. Ring dips are really tough. Multi-planar stuff where we have to be able to stay dialed in and super stable while performing them. If you were slammed early, get more Ring dip practice. Any time there are Push-ups in the warm-up switch a few out for Ring dips. You'll be cranking them out in no time.

Even though the runs crushed us, this was a good day to be outside running. The weather was great, and compared to summer heat, this was a walk in the park. 

Thanks for another great day at CFSF.

CrossFit!

CFSF