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This was a great workout. Thanks CFHQ! There were some negative comments about this workout on the main site regarding the word "varied". Aside from the actual exercises, this workout was varied, and very dissimilar to 'Fran'.

Almost everybody agreed that this workout went a bit smoother than 'Fran'. Everybody agreed that we were the nail today. It was great.

'F'

95 pound Thruster, 45 reps
45 Pull-ups (*band assist)

Lynde- 65*  8:35

John- Rx  4:42
Holley- 35*  6:45
Kathryn- 75  10:40
Teresa- 65  4:56
Tammy- 65  7:14
Katie- 45  7:52
Russell- Rx  6:26
Richard- Rx  5:27
Dave- 85  10:00
Delaina- (2/3) 35*  7:40
T- Rx  6:50

Great workout everybody. Good job showing up on what we know will be a fun workout. Especially the night crew- it was raining cats and dogs. Good prioritization... Hurricane? I gotta work out.

There were some different approaches to this workout. All out as long as possible, and pre-determined sets. Never clear as to which works best: micro recovery (under :10) or having to stop for longer periods of time to recover enough to continue.

Personal preference really, just remember fast is good. Faster is better.

Outstanding workout Teresa! NOBODY came close to finishing the Thrusters in the time you did. 45 Thrusters in 2:22 is creepy fast, and you have obviously made the transition to mutant athlete. Great job and THANKS for the great fuel.

Super fast finishes John, and Richard. AND good judgement Dave, and Abby. Good job paying attention.

Congratulations Teresa, Abby, and Tammy. They each got their first STRICT pull-ups. HOOYAH! You have all turned the worm hard. 

Thanks for another great day of training and conditioning at CFSF. Thanks for all the super strong efforts and fuel. Standby.

Let your light shine.

CFSF