150130

CFHQ threw us a two for one sale where two workouts are mashed together into one mean, high volume beast. This was definitely a good one. Super tough, and super fun.

3 rounds:

100 Airsquats
50 Box jumps, 20" box

45 pound Dumbbell clean & jerk, 25 reps

Wesley- 25  27:30

Todd McK- 45 BB  38:22

Paige- 15  44:51

Jesse- Rx  23:23

Kayla- (1/2) 14 MBC  25:29

Juan- 20  29:27

Sharon- (2) 35 BB  28:32

Teresa- 15  32:36

Caroline- (1/2) 15  18:23

T- 20  29:53

Great workout everyone. Good job just showing up for this one. There were some fast finishes, and some that bordered on cruel and unusual punishment. Good job sticking it out. Tough work requires a tough mentality, and a no quit attitude.

With high volume work our attention to detail must be on. Faulty movements waste valuable fuel. Focusing on the cues we've talked about, and pacing are key. Just keep moving, yes, but move well. Sloppy is ugly, and worse, unsafe.

Thanks for another great day at CFSF. Thanks for your hard work and monster efforts. That's good fuel we all needed to cross the finish line today.

Community.

CFSF