130618

My name is Nicho, and today, is a gooood day... We smashed that shit son! Ok, sorry. But this was a very good workout. Thanks CFHQ!

21-18-15-12-9-6-3 reps of:
185 pound Front squat
GHD sit-ups

Kathryn- 65  13:24
Heather- 45  15:16
Lynde- (1/2) 105  13:23
John- 135  14:27
Liz- 45  13:39
Joshua- 45  12:07
Allie- 45  13:56
Richard- 115  15:47
Todd McK- 75  17:33
Trey- 135  14:20
Casey- 135  19:51
Russell- 115  13:05
Tammy- 75  12:25
Lauren- 65  14:44
Eric- 135  17:27
Alice Anne- 75  15:59
Teresa- 75  13:17
Lex- 95  19:22
John M- 95  22:47
Sharon- 45 22:07
Shannon- 65  22:47
Holley- 35  12:01
Candice- 45  16:50
Ryan- 115  15:45
Britt- 95  17:33
Lindsey- 35  17:04
Byron- 105  15:45
Abby- 55  11:07
Jackie- 65  17:49
Kimberly- (AS) 19:05
Stacie- (AS) 11:31
Quincy- (AS) 11:07
T- 95  17:25

Thanks for your patience. Most of the sessions were big today, and the GHD 's bottle neck worse than the rowers. Although everyone had an opportunity to learn how to perform a GHD sit-up correctly, we only let the people who have performed them in the past use the GHD during the workout.

If you got all your wod Sit-ups on the GHD, great job. Most mixed them with Loaded sit-ups at 20 and 16 for a 2:1 ratio, which, as usual was worse than the exercise. Great sub idea John Fenn!

The Front squat can expose flexibility, and strength issues. Combine it with any core exercise and we have a workout that will really test our ability to stay tight, and well organized. Were you able to stay tight, and organized?

Welcome to CFSF Micah, and Trey.

Unbroken.
CFSF