150115

Our warm-up is their workout. Even though there are four other CrossFits around now, and a gym pushing an 'extreme' fitness program, that statement remains true. Good job guys.

Warm-up
250 meter row
21 Cleans, 95/65
9 Kettlebell swings, 53/35
250 meter row
15 Cleans
15 Kettlebell swings
250 meter row
9 Cleans
21 Kettlebell swings

Matt- 75/53  16:05
Todd McK- 65/35  16:00
Paige- 35/30  18:20
Juan- 75/53  15:26
Joan- 15/20  15:30
Tammy- 65/35  17:20
Eric- Rx  14:57
Candice- 55/35  15:35
Casey- Rx  16:34
Teresa- Rx  13:31
Jeremy- 65/53  15:02
Holley- 15/26  17:03
Stephen- Rx  15:34
Sharon- 45/35  20:00
Kortnei- 35/20  11:21
Tommy- 65/44  18:50

Front squat 1-1-1-1-1-1-1-1-1-1

Matt- 205
Todd McK- 145
Paige- 80
Juan- 165
Joan- 75
Eric- 250
Casey- 225
Teresa- 165
Jeremy- 235*
Holley- 70
Stephen- 225
Sharon- 100
Todd- 275
Caitlin-110
Tommy- 230

Great workout everyone. Super heavy squats Teresa, and Todd, and nice *PR Jeremy.

The Front squat is a more functional squat than either of its cousins. However, a good Front squat requires a good racked position, which requires very good wrist, elbow, and shoulder flexibility. Bad rack? Bad squat. Limited right out of the gate.

Big THANKS to Eric, Sharon, and Teresa.

Thanks for another great day at CFSF. Thanks for your super strong fuel, and monster efforts. Most of all, thanks very much for choosing CFSF.

Breakout!
CFSF