140624

This was a great workout. The key to success was being able to go unbroken as much as possible. Some had difficulty with the Squats, some said it was the Back extension. The Push-ups are where unbroken counted most, no lean and rest- unbroken. All four rounds. Anyone get that?

Thanks for another super fun workout CFHQ!

4 rounds:
50 Squats
40 Back extensions (*Superman/^mix)
30 Push-ups

Tammy-  22:31*
Paul- 17:55
Carrie- 25:17
Dustin- 24:43
Todd McK- (3) 19:19
Russell- 17:27
Casey- 23:30
John- 22:32*
Jeremy- 20:53
Stephen- 22:07
Candice- 19:50
Kathryn- 18:07
Sharon- (2) 16:32
Quincy- 31:14*
Abby- 24:28
JJ- 1/2  10:03
David- 1/2  11:40*
Caitlin- 17:48
Teresa- 25:00
Tommy- 21:54^
Todd- 19:54
Alan- (2) 15:00
Joan- 24:17
Juan- 19:30
Tom B- 20:32
Pamela- (3) 1/2  15:30*
T- 16:00

Great workout everyone! Only 10 of 27 athletes needed to modify or scale this gem, and that is OUTSTANDING!

A lot of people said that the Back extension just felt "weird". We emphasize a good lumbar curve with everything we do at CFSF except Back extension, and the range is shorter than the Hip extension we're used to performing, so it can feel weird. Good job maintaining.

Since both the lunch and evening classes were pretty big, we started at different stations. Did the order of exercises make any difference? I started on the GHD, and felt good about getting it out of the way early each round, finishing with the Squats.

There were a couple of puppies that expected a scale and didn't get it. 2/3 of the Jcrew: Joan, and Juan- good job going the full distance. Onward, and upward. Do more. Be more. Need any more cliches? We got 'em.

The evening classes got a bit nutty, especially with another Cold Water Challenge that ended up with four MORE people being called out. This is a really good idea that has raised a lot of money for several charities and we are happy to participate.

Just when did a dump become a pour?

We love challenges at CFSF, and will always step up. Thanks for your patience, and thanks for participating!

Thanks for another great day at CFSF.

Sit back down Russell!
CFSF