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We pulled our own weight today, and a little more...

Loaded Pull-ups
Loaded Pull-up, 5 rep max
5:00 minute rest
Loaded Pull-up, 3 rep max
5:00 minute rest
Loaded Pull-up, 1 rep max

John- 70-80-90
Russell- 45-53-70
Dave- 25-35-45
Kathryn- 25-30-40(f)
Teresa- 20-35-50
Allie- 15-20-30
Tammy- 25-25-25
Britt- BW-5-10
Byron- 45-70-100
Juan- 45-70-100
Candice- 20-30-40(f)
Emilee- 15-20-25
Ryan- 45-70-90
T- 45-70-100(f)

Great Pull-ups everybody! Monster pulls Teresa, Byron, and Juan. You are STRONG! There were a lot of people that worked on Pull-ups sans weight: Heather, Delaina, Quincy, Jessica, and Paul- you are getting locked on to the positioning required for a kipping Pull-up. Nice work. Be pleased, not satisfied.

Every day at CFSF is a great day, some a little more than others. Today was a goood day. Great vibes, and energy pushing us all to do more. That's a big part of our recipe for success. We expect more of ourselves, and each other. Strength in numbers, strength in unity.

Welcome to CFSF Mary, Matt, John S, and Heather: Drink the kool-aid. Come back, and hold on tight. We are glad you are with us.

www.paleomg.com

www.cindystable.com

www.paleoplan.com/recipes/

www.nomnompaleo.com

Find recipes that interest you. Try them and eat like a caveman. If you need any more paleo info check in with Sharon M.

www.trackmypr.com

Track your progress. We are listed as CFSF. Join up if you haven't already.

Tuesday is a rest day. Open gym 0600, and 5:15. Take advantage of this extra time to work on anything you want to. Be sure to thank Instructors John, and Em.

Thanks for another really great day at CFSF. You are all awesome!

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CFSF