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CrossFit throws us a killer curve ball with a sprint triathlon. We've talked about hitting Ft. McClellan and actually doing a triathlon before... Maybe we should start planning for that, as well as some CrossFit Endurance programming at CFSF.

Today turned into a free for all, with each session getting a different workout.

Hopper/Interval Generator
Lynde
John
Allie
John M

1k row, 5k run, 1k row
Alice Anne- 47:15
Eric- 39:15
Russell- 41:30
Dave

Crazy Ivan
100 singles
50 Lunge steps
50 Push-ups
50 Sit-ups
100 singles
40 Lunge steps
40 Push-ups
40 Sit-ups
100 singles
30...
100 singles
20...
100 singles
10...

Erin- 20:37
Heather- 23:31
Kathryn- 27:15
Candice- 22:00
Holley- 27:04
Teresa- 20:55
Todd- 22:57
Lex- 24:07
Britt- 34:45
Derrick- 23:33
Byron- 22:14
Josh- 22:30
Dustin- 26:55
T- 22:20

The Viking
1000m row
800m run
100 Tire slams
800m run
1000m row

Jim- 25:00
Cortney- 26:00
Quincy- 27:00
Rae- (1/2) 14:58

If you like picking your own workout and getting some love on the side attend the weekday rest day open gym at either 0600, or 5:15. That's why it's there. Practice, get some mobility, or get a wod. Just be on time.

If you are a beginner at CFSF, regardless of your perceived level of CrossFit aptitude, please attend this class. It is a great way to get the nine fundamental movements, and develop the skills set that will increase your CrossFit ability.

The only session that left their session up to chance was the 0600 session. They let the roll of the dice decide how many intervals, how long the work would be, and how long they got to rest. The Interval Generator can go easy, or crush. Fun stuff.

The guys that got the session that most resembled the main site wod? The noon class, with the row/run/row workout. Sorry about the clock Dave. Hhit Sappens.

Thursday is an original schedule rest day. Use your extra time wisely. Get some love. Roll, stretch, mash, massage, floss, anything that needs attention. If it hurts, camp out a while. Your body deserves it.

Thanks for another great day of training and conditioning at CFSF, where we train to be strong- not skinny.

Earned. Not purchased.
CFSF