130723

Second verse just like the first. This was a mother grabber that dropped everybody and left us squirming in search of comfort. The only comfort was knowing it's over... Another great workout. Thanks CFHQ!

205 pound Front squat, 20 reps
30 Box jumps, 30" box
40 Kettlebell swings, 1.5 pood
50 Wall ball shots, 20/16
                   
                                 FS     Box"     KB     WBS     130205
Lynde- (1/2) 3:42       95       24        35      
Joshua- 10:09             95      24        35       16
John- 9:16                 135
Alice Anne- 10:37       85                  35
Todd McK- 12:30      85      24         35       16
Abby- 12:12              75                   35     
Kathryn- 12:30          85       32        35
Todd- Rx  11:46                                                      11:16
Allie- 11:47                35      24         35  
Derrick- Rx  9:01                                                      9:22
Russell- Rx  11:43
Teresa- 8:14             100                  44
John M- 15:05          100                  44
Erin- 11:13               125                  35
Richard- 8:20            135       
Holley- 11:08             35      24         35
Byron- 11:49            155  
Stephen- 12:40          95                   35
Shannon- 18:04         55       24        35
Candice- 13:19          65       24        35
Corey- Rx  8:35
Juan- 14:30              165
Quincy- 14:28           45        24        30
Michael- 11:00          95        24        35
Josh- 11:30              135      
Dustin- 12:13            95        24        35
Jessica- (1/2) 6:32     35        24        35
T- 11:29                   95

Monster workout. Great job everyone. Hard to compare this to the last time, but there were several people that increased their work load while decreasing their finish time. Outstanding. Proof that we do become much more durable as we train.

Only two guys got it Rx'd then, and now. Wicked good job Derrick, and Todd. Great fuel.

Also, good job Russell, and Corey. As Rx'd, and fast. Target one down.

Good job hanging tough Shannon, John M, Juan, and Quincy.




The box claimed another victim, Shannon Charles. That's a badge of honor, and super sexy. Just remember to stay aggressive when jumping, and never lose focus.

The 0600 class will be on hiatus from 8-3 through 8-16.

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

Expect more from yourself.
CFSF