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'Barbara' is another all time CFSF favorite we love to see. She's tough though, and she's always up for a fight. We gave her a good one today. Great job!

'Barbara'
5 rounds:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
3:00 minute rest between rounds

Shar- 1/2 reps 35:13
Abby- Rx  39:26
Quincy- Rx  45:35
Todd- 37:20 12x HSPU sub for Push-ups
Britt- Rx  51:50
Byron- Rx  35:26
Russell- Rx  32:23
Paul- 1/2 reps  42:03
Tom- Rx  32:50

Great workout everyone. Super fast Russell- you are a mutant in training. That's good fuel. Quincy, Britt- outstanding job hanging tough. Borderline cruel and unusual punishment. It gets better as you get better, and you are both getting better every cycle. Paul- welcome to PT CrossFit style. Good job, and excellent form, which is much better than a faster finish time.

'Barbara' crushes our anaerobic power people, don't worry there will be revenge one day.

Remember that these times reflect the 12:00 minutes of rest time, which turns the workout into a 1:1 work to rest ratio if you are groovin'. If you aren't, the 3:00 minute rest between sets still allows intensity to stay high.

We love PT at CFSF and see these exercises in many of our warm-ups, which gives the seasoned CFSF people an advantage. Our warm-up is their workout. Now you see the benefit.

www.trackmypr.com

Enjoy the rest day. Get a little love. Roll, smash, stretch, ICE, anything that feels good and helps you recover. The prediction for Monday is pain. Be ready.

Make plans to attend the Burpee mile workout 9-27. 5:00 pm will be the only class time. You can get as much as you want or as little as you want. Your choice. Just get some. It's the last Friday of the month, and it's Day 3, which means we can hang out after, and rest the next day.

Thanks for another great day of training and conditioning at CFSF. Thanks for the strong fuel and good times. You are all AWESOME!

"Buy the ticket. Take the ride."
-Hunter S. Thompson