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Gym day at CFSF with ring work, forward and backward rolls, and a killer Sots press. Fun stuff. We stayed away from the clock on this one and took our time. Thanks CFHQ!

5 rounds:
5 Hanging ring extensions
5 Forward rolls
5 Backward rolls
45 pound Sots press, 10 reps

Derrick
Eric
Casey
Britt
Erin
John
Candice
Tom
Shar
Teresa

'Helen'
3 rounds:
400 meter run
21 Kettlebell swings
12 Pull-ups

Connor- 44  12:15
Quincy- 35  16:28
Paul- 35  14:40
CJ- 30  11:20
Matt- 35  12:00 

You're welcome. For the addition of the Sots press during the warm-up OH squats. Yes. This workout reminded us of the "Big Bong Hits" workout because we were as dizzy as we've ever been by the last of the rolls. A few of us turned green around the gills. Nothing a little YBF couldn't cure.

Great job puppies. 'Helen' is one of the all-time CFSF favorites, and we are glad to introduce you all to her. She will give you a kiss, then try to kick your teeth down your throat.

www.trackmypr.com

Track.

Thanks for another great day at CFSF.

CFSF