150301

All Hero workouts are tough, and they should be.'Foo' held up the standard and definitely delivered. Thanks CFHQ.

'Foo'

170 pound Bench press, 13 reps

Then,

20:00 AMRAP
7 Chest to bar pull-ups
77 Doubles (*3:1)

170 pound Cluster, 2 reps
28 Sit-ups

                      BP        Rounds/reps        Cluster

Kayla-                            3 + 27                25

Wesley-        165            3 + 94                95

Taj-                95            3 + 10                65

Juan-            155            3 + 106              95

Candice-        95            3 + 7                  65

Casey-          170           3 + 86               135

Todd McK-   95            2 + 32                75

Paige-             55            2 + 94                35

Stephen-        155           3 + 37               115

Good job everybody. That was a long twenty minutes, but is there anything better to do than go to CFSF and get hammered on a nice Sunday afternoon? Nope.

This workout is named in honor of retired U. S. Air Force Sergeant Gary Morales, of the Port St. Lucie Sheriff's office, who was fatally shot during a traffic stop on February 28, 2013.

Monday is a very well deserved rest day. Open gym 5:15-6:15 for a missed wod, mobility, yoga, or Krav Maga. It's your time. Use it wisely and do something that feels good and helps you recover.

Thanks for another great day at CFSF. Thanks for your hard work and super strong fuel.

CFSF