Big thanks to John, Eric, Kathryn, Casey, and Tammy. Without whom time away from CFSF would be impossible. It's great to be back. We missed some super fun sessions.

Things are growing at CFSF and we need to be conscious of our arrival time for the wods. The first 15:00 minutes are devoted to the warm-up. The next 10:00 minutes will be mobility, then the wod. If there are heats, the first people signed in have priority. Do not be late.

Puppies- 0600, and 6:00 M-F and 10:00 Saturday are the best classes for you. We also STRONGLY encourage ALL puppies to attend the weekday rest day Open gym at 5:15 for skills work. This is borderline mandatory, and can help you get ahead, allowing you to roll at every class time offered.

Sundays have begun to get a little crowded, so we are adding a second class time at 1:15. You now have a choice of 12:30 start time or 1:15 start time. Be on time.

CrossFit Kids is also off the ground and rolling. Good job Kathryn. If you know anyone that has kids, let them know about CF Kids at CFSF.

It's also getting that time of the year again. Bring water, and bring a towel. IF you leave sweat angels, or drops, or puddles, please get the Clorox wipes and wipe up your mess.

If you chalk up, please keep it on your hands and in the buckets as well. If you leave chalk prints on the floor clean them before you leave. We have plenty of wipes. Your help keeping CFSF clean is greatly appreciated.

If you get any equipment out, put it back. Keep your eyes on the puppies, and help them along.

There will be envelopes on the cubes. When you pay your CFSF dues, put your payment in an envelope and write your name on the back. Let the instructor know you've paid and DO NOT leave a payment without getting a receipt.

TRAIN HARD, PAY ON TIME, AND DO NOT CUT REPS.

CFSF

130603

Run for 30 minutes. Haven't seen that. How far can you go?

30:00 minute Run 

Lynde- 2.7 miles
John- 3.2 miles
Russell- 3 miles
Todd McK- 2.9 miles
Lindsey- 2.93 miles
Alice Anne- 2.7 miles
John M- 3.4 miles
Britt- 3.2 miles
Jordan- 2.4 miles
Juan- 3.4 miles
Erin- 3.15 miles
Derrick- 3.68 miles
Delaina- 2.10 miles

Good job guys. Nice POSE running, and good distance. This is a 5k for most, some a little more, some a little less. How ever far you got- nice running.

HOOYAH!

CFSF

130602

This is a classic CrossFit workout incorporating some monster exercises. Good job guys.

2013 CrossFit Games Regional Event 7

Four rounds:
15 foot Rope climb, 2 ascents (*sub)
100 foot Sprint
225 pound Squat clean, 4 reps
100 foot Sprint

Russell- 155  9:10
Juan- 145  9:44
Todd McK- 75 * 11:44
Shannon- 55 * 14:01
Lindsey- 45 * 11:42
Teresa- 105 * 10:20
Candice- 75 * 10:20
Lex- 95 * 10:42
Britt- 75 * 14:49
Todd- 135  9:18

Good job guys. The Rope climb is not as difficult as you think. Learn the brake and get some rope time. The sub is worse than the exercise. Good job puppies!

CFSF

130601

Good job showing up on a monster Saturday morning! 

2013 CrossFit Games Regional Event 6

100 Double-unders (*singles)
50 Handstand push-ups
40 Toes to bar

160 pound Shoulder to overhead, 30 reps
90 foot Walking lunge with 160 pound barbell in front rack

Casey- 135  24:27
Todd McK- 65 * 31:28

Todd- 135  25:39

Heather- 1/2  35 * 13:45

Kathryn- 75  21:34

Erin- 95  25:10

Derrick- 135 * 24:48

Russell- 135  31:51

Quincy- 1/2  65 * 12:57

John M- 75  26:52

Tammy- 75  27:49

Lindsey- 1/2 35 * 14:39

Richard- 100 17:41
Abby- 55 * 18:36

Good job everybody. Nice HSPU's! If you aren't yet... get those Doubles! 

CFSF

130530

As they go, this was a super interesting combination of exercises. Nice. Thanks CFHQ!

Three rounds:

400 meter run
Single arm hang, R arm, :15 seconds
45 pound barbell Turkish Get-up, L arm, 5 reps
Single arm hang, L arm, :15 seconds
45 pound barbell Turkish Get-up, R arm, 5 reps
:30 second L-sit hold

John- Rx  19:49
Todd McK- 20  21:32
Russell- Rx  20:50
Tammy- 20  23:23
Candice- 20  23:00
Alice Anne- 20  22:13
Eric- Rx  19:55
Casey- Rx  21:40
Kathryn- 35  31:33
John M- 35  29:50
Teresa- 30  27:27
Holley- 15  26:30
Shannon- 31:02
Jordan- 20  21:30
Byron- 35  21:25
Jackie- 20  23:35

CFSF

130529

Back squats. Strength. Good times.

Back squat  3-2-2-2-1-1-1-1-1 

Lynde- 185
Alice Anne- 160
Eric- 275
Shannon- 135
Todd McK- 160
Derrick- 400
Russell- 315
Todd- 305
Kathryn- 155*
Holley- 125
Lex- 205
Teresa- 175
John M- 215
Juan- 265
Britt- 225
Dave- 235*
Byron- 350

Monster squats everyone. That's some serious weight, and two *PR's. Woo hoo!

CFSF

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