This is what consistent hard work looks like.  Absolutely incredible, Jess! Congratulations on the last year and a half of life change. The whole staff at CFSQ is nothing less than impressed.

CFSQ Competition Team Practice & Advanced Skills Class starts tonight at 7:00 pm with Coach Andy. The class will meet Tuesdays and Thursdays at 7:00 pm. The competition team is expected to attend the Saturday benchmark as well.

The Open is coming up quick! If you haven’t signed up, what are you waiting for exactly? (Dear Andy…your brother, Geoff, has signed up…) If you will be out of town during a weekend of competition, no problem. Did you know you can drop into any CrossFit gym and do the workout? Last year, the owner of CrossFit Reykjavik (Home of Annie Thorisdottir) in Iceland, Evert Viglundsson, dropped in to CFSQ for 13.1. CFSQ members have stopped in Denver, Seattle and Boca Raton among others to get the workout knocked out. Don’t let travel stop you from participating! Sign up here.

Warmup
Speed Ladder

3 Sets (10 minute limit)
1 Turksh Getup R/L
10 Ring Push-ups
10 Kettlebell Swings

Conditioning
5 Rounds AFAP (30 minute limit)
20 Pull-ups
10 Double Kettlebell Clean and Press (20/14)

There are 100 reps of pull-ups in this workout. Some of you can crank them out. For those people, this is a metabolic conditioning workout: high intensity, lungs screaming, finished in maybe less than 10 minutes.
MOST of you are not in this group, and the workout will be radically different for you: more like a strength workout, primarily focused on improving pull-ups. That means lots of little sets, take breaks, stay fresh, and get as much done in the time allowed. I want quality effort on every rep; use bands for assistance or jump to get over the bar and try to come down slowly. Don’t rush to just get through the workout, instead work towards long term progress on this challenging exercise.