Monday, May 9 '20:00 AMRAP'

Twenty minutes. Just twenty minutes. Easy reps, 5, 10, 15. This should be another great workout from CFHQ. Wait a minute... Just about half way through this thing I realized that this was a beast. May be heavier than it looked? Yep.


20:00 AMRAP
5 chest to bar pull-ups
10 wall ball shots
15 kettlebell swings, 1.5 pood

Eric- Rx  8 + 5 pull-ups
Bart- 35  6 + 10 WBS
Chris- 35  5
Tonya- 30  6
Tammy- 35  6 + 5 pull-ups
DT- 35  5
Casey- Rx  6 + 3 KB swings
Matt- 35  6 + 14 KB swings
Sam- 35 (9:00)  5
John- Rx  7 + 2 KB swings
Holley- 30  6 + 1 KB swing
Dan- Rx  7 + 2 KB swings
Joey- 35  7 + 10 WBS
Teresa- 35  7
LaRunda- 20  7 + 5 pull-ups
Inman- 30 (10:00)  3
Shane- 35 (15:00)  6
Brent- 35 (15:00)  6
Scott O- 35 (10:00)  4
Sharon- 30  6 + 3 WBS
T- Rx  10

So who's ready for some more kettlebell swings? Yeah, me too. I'll take a rain check on that one. Kettlebell swings are serious gassers. Technique, hip power, and good lungs help. Every now and then, pick up big boy and play with him. He makes all other kettlebells feel light.

We had a crowd at both the lunch, and the night sessions. Thanks for your patience. When it gets crowded  be ready for the session to run in heats. First people to arrive will be in the first heat, those arriving after will be in the second heat. That will give everyone time to warm-up, get some mobs, and then 3,2,1, GO!  

We had return visits from a few guys. Liking the kool-aid, we hope. Great job on making it back. Many do not. "Too hard", or  "My knees hurt," or  "I have no time for it in my schedule..."  We have heard them all. These people would just take up valuable space and time. Ready to lead, ready to follow. Highly motivated people are who we want, and need.

Tuesday is a rest day. Not an off day. There is bonus work, and there is an assignment for 'The Horde'... That's right. We have got to start getting some rest day runs in. This is an easy one. Twenty minutes of run/walk on any intervals you want. We have seven weeks to get prepared. Be ready for some side work during the week as well.

Thanks for another great day of training and conditioning at CFSF. You guys are great and you make CFSF the coolest place to train. Thanks for the efforts, thanks for the super good fuel.

On time, on target, never quit.
CFSF