150812

We've gotten a little complacent lately with these three and four round workouts. It's good to get back to the fives again. Hammered. Loved it. Thanks CFHQ.

5 rounds:
155 pound Clean, 7 reps
14 Kettlebell swings, 1.5 pood

Todd- Rx  11:57
Eric- Rx  13:18
Todd McK- 75/44  12:24
Paige- 35/35  16:55
Juan- 105/53  12:47
Joan- 45/30  11:55
Sharon- 45/35  12:57*
Tommy- 95/44  17:35
Hunter- 95/35  9:32
Caitlin- 45/35  8:24*
T- 95/53  12:07
Wesley- 115/53  8:57
Jeremy- 115/53  11:14

Great workout everyone! Great job going Rx'd Todd, and Eric, you are both monster killing mutants! Also, great job getting ALL reps *unbroken Caitlin, and Sharon. Outstanding work you two.

This was a tough workout that was made tougher if you weren't locked on with EVERY cue we've talked about and practiced. Heels, patience, a super fast flip with open hands, AND re-positioning those feet are just a few things we talked about wanting to see with the Cleans.

The Kettlebell swings took aim at our PC, and whatever was left from the Cleans was soon destroyed by the swings. Get pulled off your heels? You were working even harder than you needed to. Heel drive, and hip snap are crucial.

The tall guys that killed Tuesday's rows were pounded today, while the Smurfs had their day in the sun. CrossFit fortune shifts quickly. Sometimes you're the hammer, sometimes you're the nail.

What's wrong with this picture?

They DID need your help after all....

How do you finish a 100 meter Team Tire Flip? 100 meter Overhead Tire Carry, of course. Is there any other way? Good job lunch crew.

Thursday is an OS rest day. Rest is part of the program! Use your extra time wisely and get some love. Your body deserves it, and you know what to do.

Thanks for another great day at CFSF.

Ready to lead, ready to follow.
CFSF