131031

This was a fitting workout for a scary day at CFSF.

'Scary 15'
Three rounds:
95 pound Overhead squat, 15 reps
15 L-pull-ups
95 pound Split jerk, 15 reps
15 Knees to elbows
95 pound Hang clean, 15 reps
25 pound Loaded back extensions, 15 reps

Eric- 75/25  25:30
Derrick- 75/25  27:45
Erin- 65/10  35:16
Paul M- 65FS/PP 25  29:04
Carrie- 45 FS/PP 10  27:16
Todd McK- 55/10  35:27
Candice- 55/10  33:47
Casey- 75/25  28:27
Sharon- (2) 35/10  23:23  (:58)
Teresa- 65/15  28:46  (1:04)
Mary- (2) 35/0  14:17  (1:29)
Stephen- (2) 75/10  12:53  (:59)
Quincy- (2) 65FS/0  22:18  (:37)
Meagan- (2) 15/35/0  18:28  (1:05)
Caitlyn- (2) 15FS/PP35/0  18:17  (2:00)
Tommy- (2) 45FS/PP/0  18:23  (1:03)
Matt- (2) 45/65/0  17:23  (1:02)
Christian- (:27)

Great job everybody. That's a cool 270 reps, just in case you're counting.... Lots of extension, and lots of flexion make this workout another deceivingly difficult session. Thanks CFHQ!

We scaled this beast for the puppies and they killed it. Great job puppies. We also had a little fun at night with an isometric Superman hold on the GHD. Congratulations Caitlyn- 2:00 minutes for the win.

Little Red Riding Hood Overhead squatting

We are exactly one month away from the 2013 Winter Circus.

Thanks for another great day at CFSF.

www.trackmypr.com

CFSF