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This relatively quick little gem covered all the bases. Three different foot and hand positions, pulls, pushes, and squats thrown in for kicks. Another really fun, deceivingly potent workout. Thanks CFHQ!

4 rounds:
95 pound Sumo deadlift high pull, 10 reps
95 pound Push press, 10 reps
95 pound Back squat, 20 reps

Tammy- 55  9:34
Eric- Rx  8:57
Todd- 65  16:33
Paige- 35  14:21
Teresa- Rx  9:28
Juan- 75  9:26
Todd- Rx  9:53
Taj- 45  10:20
Sharon- 35  10:27
Kayla- 15  8:43
Caroline- 45  10:44
Caitlin- 45  8:21
Tommy- 75  12:56

Great workout everyone! Nice work going Rx'd Eric, Teresa, and Todd, and super fast finish Mighty Atom! It's not surprising that the 'Fran' fan club members all nailed this 'Frannish' wod.

Good job hitting all the targets we set. We talked about a few things we wanted to see, and one common thread between all three exercises. That's right. Rooted heels leading that explosive hip drive, and a super tightly stabilized core. Although we're not afraid of hard work, missing cues means you're working a lot harder than you should be, and worse inviting injury.

Good job Kayla, and Taj. Another arrow for the quiver. Thanks for your hard work.

We have a few people that have been having knee issues. Aside from the mobilities contained in our 'Bible' here's a great article on patellar issues and fixes:

http://breakingmuscle.com/mobility-recovery/5-simple-solutions-for-anterior-knee-pain

Take some extra time, anytime, and do a few mobilities. Before or after the wod, and on rest days. It's easy stuff that really helps keep us feeling good and working at peak performance levels.

Schedule update- BBBv.7 will be 3-21 at 3:00. The sign up sheet is on the table.

Thanks for another great day at CFSF. Thanks for your hard work and monster efforts.

That was the river. This is the sea.
CFSF