131122

This workout is a friend to the runners, and they loved it. The anaerobs were punished.

'Willy'
Three rounds:
800 meter run
225 pound Front squat, 5 reps
200 meter run
11 Chest to bar pull-ups (*sub)
400 meter run
12 Kettlebell swings, 2 pood

                                           FS      KBS
Derrick- Rx  31:51
Todd McK- 30:14            95        35
Paige- (2) 26:11*            AS        26
Alice Anne- 34:41           95        35
Dustin- 37:56*               135       53
Eric- 29:58                      205      70
Paul- 26:50                     135       53
Carrie- (2) 19:07*          45        30
Casey- 37:18                  205       70
Erin- 33:35                     135      35
Abby- 28:42                    95        35
Teresa- 37:18                  95        35
Todd- 36:25                    185      70
Richard- 27:07               175      70
Paul- 47:32*                   205      53
Byron- 30:22                  185      53
John- 34:05                    185      70
Britt- 37:41                    135      53
Candice- 37:26               75        35
Sharon- (2) 32:32*         45       35
Quincy- 44:29*              135     53
Meagen- 39:29*              45      35
Kathryn- 34:55                95      44
Dave- 34:39                    135     53
Stephen- 34:07               135     53

Great workout everyone. Monster efforts required and delivered from all. Outstanding!

As workouts go, this was a long one. Good job toughing it out. Gut up!

This workout is named in honor of  U.S. Marine Corps Sergeant Wade Wilson, assigned to the 2nd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force who was killed May 11, 2012 in the Helmand provence, Afghanistan.

Fifty years ago today President John F. Kennedy was assassinated. Not many of us at CFSF were even alive then, but our parents remember exactly where they were when they heard.

JFK was a visionary. From the Peace Corp, to the modern SEAL Teams, both his ideas. His emphasis on citizenship, and his handling of some very scary moments for America should always be recognized and remembered.

Thanks for another great day at CFSF.

www.trackmypr.com

Breakout!
CFSF