140929

The work week started out with a bang as we got another short, sweet and potent session from CFHQ. Thanks!

7 rounds:
45 pound Dumbbell Thrusters, 7 reps
15' Rope climb, 1 ascent (*sub/mix^)

Todd McK- 20  5:48
Juan- 20  5:43*
Dustin- 25  6:27*
Eric- 35  5:45
Paul- 25  5:59
Joan- 10  8:19*
Teresa- 25  5:43*
Holley- 10  7:07*
Caroline- 15  19:14*
Jeremy- 25  8:54^
Stephen- 20  7:25
Matt- 30  6:39
Todd- 40  7:27
Caitlin- 15  4:52*
Tommy- 30  9:54
Alan- 20  8:00*
T- 25  6:58

Great workout everybody, and HOOF*CKINYAH! on everyone getting the DBT's UNBROKEN! It's just 7 reps, but it's still UNBROKEN. That's outstanding stuff. Thanks very much!

As heavy as possible, and as fast as possible- that's the recipe for success. Add consistency in training, eating clean, and getting plenty of sleep, and you're guaranteed success. Just follow the recipe and start cooking!

There were 9 too many rope subs today. Learn and practice both brake techniques, and get some rope time. Rope climbing is a more functional exercise than Pull-ups, and a lot more fun. Just remember the rule: Always leave enough energy to get back down!

Thanks for another great day at CFSF.

Soft is contagious. Don't catch it.
CFSF