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The regression workouts are always a blast. Just keep moving... We didn't have any 30 inch boxes the last time this gem popped up. We do now. Thanks Tammy!

10-9-8-7-6-5-4-3-2-1 reps of:
Chest to bar pull-ups (*reg/**prog)
Box jumps, 30" box
GHD sit-ups (+loaded Abmat)

Lynde- 13:45**20"+
Joshua- 14:56**
John- Rx  10:39
Liz- 13:51**
Derrick- Rx  15:25
Erin- Rx  20:08
Lindsey- 17:17**24"
Casey- Rx  16:32
Russell- Rx  14:38
Todd McK- 15:48*
Shannon- 16:41**24"+
Teresa- Rx  15:32
Candice- 15:51*24"
Delaina- 10:24 (8) **24"+
Byron- Rx  14:24
Ryan- Rx  13:20
Stacie- 14:49 (8) **24"+
Jackie- 9:08 (8) *+
Quincy- 16:10 (8) **24"+
T- Rx  14:02

Great job everyone. The first few rounds take a while, but once you hit the fifth things pick right back up- gettin' done fuel (that extra burst of energy we get as we close in on the finish) kicks in as the reps are getting smaller.

Then, as fast as it started, it's over. Whooped, again.

A lot of people got the GHD sit-ups in a wod for the first time, and hit all the necessary cues. That dog bites! So be careful. Most got the CTB pull-ups, and with only a couple of exceptions, everyone is getting the kipping Pull-up.

Thanks for those wicked strong efforts and hard work!

Good work puppies. Most people are apprehensive about Box jumping for the first few exposures. You guys killed the Box jumps, jumping with control and aggression. Good, good. Do your homework.

Welcome to CFSF Josh, and Dustin. Drink the kool aid. Come back, and hang on tight!

CFSF will be closed July 4th, and 5th. Saturday is a rest day. The Monday 0600 class is also cancelled. Sunday 12:30, and 1:15 are the next training times. Enjoy the time off, get some love (mobility style...) and remember that this is the land of the free because of the brave. We are blessed.

www.trackmypr.com

Light fuse. Get away.
CFSF