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Strength was a welcomed sight, even if it was sets of three, and a monster exercise like the Overhead squat. We were ready.

Overhead squat  3-3-3-3-3

John- 200*
David- 125*
Derrick- 160*
Erin- 110*
Richard- 155
Eric- 135
Sharon- 75*
Kathryn- 90*
T- 120

Great workout everybody. Outstanding *PR's x5! Very good. It's the shoes... and it's CONTAGIOUS! Great fuel always motivates everyone to higher levels, and it is contagious. Great fuel Derrick Rice!

There were so many great lifts it's difficult not to mention everybody by name, but EVERYBODY had great Overhead squats! Thanks for your hard work, and determination. The Overhead squat indiscriminately exposes flexibility and strength issues, and reinforces the need for mobility DAILY! Just ask Allie. She'll explain.

Great job puppies. Solid was the word of the day, and you guys hit it. From positioning to stability, locked on, and dialed in. Goldilocks.

The Paleo Challenge is coming to an end March 21st with a weigh in, measurements, and the Burpees. The Challenge was a real eye opener, and has led to some really delicious paleo friendly food recipes that we have shared. Even semi-adherence has led to success for the people still struggling to omit some non-friendly paleo goodies.

Tuesday is a rest day, and there is a challenge. Some of you have specific homework that we have talked about. DO IT! Share the love. Partner IR, partner foam roll shoulder mash, and the peanut. The time investment to reward is ridiculous, the payoff tremendous. A little bit EVERY day.

Thanks for another great day at CFSF. Thanks for all the great fuel, and efforts. Thanks for your attention to detail, and thanks especially for making CFSF special.

Altius, citius, fortius.
CFSF