150117

We had a two-for-one sale at CFSF today. Apparently there was some leftover Christmas stock that had to go. Our warm-up is their workout, right? Right.

'Jackie'
1000 meter row
45 pound Thruster, 50 reps
30 Pull-ups

Juan- 11:12
Todd McK- 11:00
Paige- 15:40
Casey- 10:20
Joan- 13:51
Eric- 9:25
Todd- 9:31
Teresa- 10:22
Caitlin- 9:16
Jeremy- 10:38
Sharon- 10:32

'Helen'
3 rounds:
400 meter run
21 Kettlebell swings, 53/35
12 Pull-ups

Tammy- Rx  15:33
Juan- 44  15:35
Todd McK- 35  16:40
Paige- 30  19:26
Casey- Rx  14:37*
Joan- 26  21:30
Eric- Rx  12:30*
Todd- Rx  11:59*
Teresa- Rx  13:08*
Caitlin- Rx  12:01*
Jeremy- Rx  14:25
Sharon- 35  16:06
John- 35  10:11
Wesley- Rx  10:05
*unbroken

Great workout(s) everyone! These were two complimentary workouts that definitely deliver. The whole thing has a sick 'Fran' feel to it that the CFSF masochists probably loved. Great idea Eric.

Good job getting the inside portion of 'Helen' unbroken. We love unbroken because it ensures intensity and we know how important intensity is. If you're not sure, here's a clue; Constantly varied, functional movement performed at HIGH INTENSITY. That's CrossFit. That's what we do, and that's what brings success with it. That's also what makes beginners queasy until they get used to it. Intensity. It's what's for dinner at CFSF.

Thanks very much Eric, Sharon, and Teresa.

Thank you all for another great day of training at CFSF.

Soft is contagious. Don't catch it.
CFSF