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We seamlessly transition from the Ladies to the Heroes and start off with an all killer no filler session that we first saw 101212. Interesting that we end up doing the same workout on the same day three years later....

'Whitten'
5 Rounds:
22 Kettlebell swings, 70 pound kettlebell
22 Box jumps, 24" box
400 meter run
22 Burpees
22 Wall ball shots, 20/16

                                    KB      Box"
Eric- Rx  47:06
Dustin- 52:31             53       24
Russell- 47:00           53        24
Paul M- 41:02           53        24
Carrie- 53:07             35       24
Allie- 52:50               35       20
Paige- (2) 30:35        20       20
Todd McK- 47:44     35       24
Richard- Rx  38:24
Abby- 39:08               35      24
Erin- 44:10                35       24
Byron- 51:42             53      24
Ryan- 49:57               53      24
Mary- (3) 30:13        35      24
Teresa- 51:20            35      24
Red- (3) 31:25          35      24
Tyler- (3) 32:00        35      20
Britt- 56:49               44      24
Cole- (3) 31:50        35       24
Tammy- 54:53          35       24
Natalie- (2)               30       20
Paul- (3) 40:30         53       24
Matt- 41:43              53       24
Caitlin- (3) 24:17    30       20
Tommy- 40:19 (3)   53       24
Megan- (2) 19:36     35      20
Brandi- (3) 36:23     35      20
Dave- 59:22              53      24
Quincy- (3) 50:00    53      24
Meagan- (3) 37:19   35      24
Stephen- (3) 29:25   53      24

Great job and way to hang tough EVERYBODY. This workout is a real gut check that follows the theory perfectly- nobody thought it was going to be as difficult as it turned out to be.

None the less, we had some monster performances and wicked strong fuel floating around. Pace was key. Go out too fast and coming home sucks. Just keep moving. 

Good job puppies. Thanks for your hard work and attention to detail.

This workout is named in honor of  U.S. Army Captain Dan Whitten, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division who was killed on February 2, 2010 in Zabul, Afghanistan.

Friday is a very well deserved rest day. Use your time wisely. Get some love. You know what to do. No open gym tonight. 7:00 pm Cheaha Brewing Company instead.

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

3-2-1 Go!
CFSF