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We love Hero workouts at CFSF, and this was a good one. Reminiscent of the 'Filthy Fifty' this gem consumed copious amounts of fuel, and left us on empty. We loved it. Thanks CFHQ!

'Cameron'

50 Walking lunge steps
25 Chest to bar pull-ups
50 Box jumps, 24" box
25 Triple unders (*doubles)
50 Back extensions
25 Ring dips
50 Knees to elbows
25 Wall ball 2-fer-1's, 20/16
50 Sit-ups
15 foot Rope climb, 5 ascents (^sub)

Eric- *28:40
Alice Anne- *29:27
Kathryn- *31:16
Teresa- *^26:37
Tammy- *35:47
Casey- *36:30
Russell- *28:57
Todd McK- ^33:48 tuck jumps/1-fer's
Derrick- 26:08 */tuck mix
Erin- *33:12
Sharon- *^33:59 1-fer's
Candice- *36:13
John M- 32:12 tuck jumps/1-fer's
Lindsey- ^23:40 tuck jumps/1-fer's
Jimmy- *25:44
T- *23:40

Great workout everybody. Good job showing up on a tough day.

How about the Triple unders? A new goal we ALL have to work toward- and just when Doubles were getting easier. The days of singles have gone away. Get a rope and practice anytime you can.

Triples and WBS 2-fer-1's? The humanity... Another fun component of the workout, Wall ball 2-fer-1's. That extra squat between throws changes the WBS landscape profoundly, increasing the motor skills and speed requirements necessary.

This was a great example of what makes CrossFit so much fun, and always challenging.

This workout is named in honor of   U.S. Coast Guard Lieutenant Junior Grade Thomas Cameron, who was killed on February 28, 2012, in a helicopter crash during a training mission.



Musical med balls- CFSF Spring break Kids class.

 Thanks for another great day of training and conditioning at CFSF. Thanks for all the great fuel- we really needed it today. Great job Kathryn! Everyone had a total blast. Thanks.

We will have another CF Kids class tomorrow at 11:30am.

Every second counts.
CFSF