140516

This was a good one. Good job showing up, and hanging tough.

50-40-30-20-10 reps of:

GHD sit-ups (*abmat sub 1:1 20/16 ^mix)
Kettlebell swings, 2 pood

Todd McK- 35  23:40

Paige- 26*  18:28

Megan- 35  23:54

Matt- 44  21:20

Russell- Rx  27:28

Casey- 70^  27:50

Skot- (40) 35*  11:11

Jeremy- 35*  15:08

Teresa- 44  20:28

Dustin Y- 26*  15:09

Sharon- 35*  26:18

Candice- 35  18:57

Stephen- 35*  20:20

Todd- Rx  24:20

Quincy- (40) 44*  9:45

Juan- (40) 35*  9:00

Helen- (40) 30  14:42

Alan- (40) 35*  10:30

Tom- Rx  22:35

Great workout everyone! Bonus points for just staying on your feet at the end. Most were on floorlock for a few minutes, no squirming, just breathing. Understandably. 

Good work on the GHD's. We have practiced the GHD sit-up, and performed them in workouts before- but not to the tune of 150 reps... Somewhere during the round of 30 it sank in- when this happens focus on the "here and now", and just keep moving. The sets get better.

Between the GHD sit-ups, and the KB swings, we knocked out a cool 300 reps of love. That's a lot of love. Our cores have been assaulted... Between the GHD hip-back extension, and the GHD sit-ups, most can expect to feel this a little bit over the next couple of days. YBF.

200 meter Megan carry at lunch

www.trackmypr.com

Thanks for another great day at CFSF. Thanks for the wicked strong fuel.

On time, on target, NEVER quit.

CFSF