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We love strength days at CFSF, but CFHQ threw us a curve ball by putting it on the clock. Changed things a bit, huh? Nice.

Bench press  2-2-2-2-2-2-2-2-2-2
Rest :60 between rounds

Derrick- 305
Dustin- 195
Eric- 255
Richard- 220
Todd McK- 145
Paige- 35
Carrie- 90
Paul M- 245
Erin- 135
Candice- 110
Casey- 225
Allie- 90
Kathryn- 110*
Sharon- 90
Abby- 95
Byron- 270
Russell- 265
Britt- 130
Cole- 225
Red- 275
Dave- 215
Quincy- 205
Tommy- 205
Derrick-230
Paul- 275
Tammy- 95*
Heather- 80*

Super good session everyone. Great efforts, and monster lifts. We have some very strong athletes at CFSF and their lights were bright leading the way today. Outstanding!

The Bench press is pure power. Power is defined as the ability of a muscular unit , or combination of muscular units, to apply maximum force in minimum time. This skill transfers over to the world of athletics in a big way, and while not as functional as other exercises we see, the Bench press delivers a strong anaerobic punch.

We like this.

Anaerobic conditioning increases power, speed, and strength while at the same time improves cardiovascular health, builds muscle, burns fat, and contributes to both aerobic, and anaerobic capacity.

We had a few targets set and everyone nailed them. Great job, and thanks for the attention to detail.

With a complete disregard for good judgment, Todd O pulled off a legitimate "Monster mash" by doing three CF girls at once. 'Fran', 'Diane', and 'Grace', in 24:56, all at prescription. This level of insanity is definitely a CFSF acquired attribute. Good job Todd!

Tuesday is the last training day until Saturday, 11-30. No Open gym 11-27, and remember that CFSF will be closed Thursday and Friday for the Thanksgiving break.

Thanks for another great day at CFSF.

"I pledge allegiance to the Flag of the United States of America, and to the republic for which it stands, one Nation, under God, indivisible, with liberty, and justice for all."

Freedom isn't free.
CFSF