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'Michael' is another good friend to CFSF, and when we did our own programming we used to see him a lot more frequently than we do now. He's a benchmark workout that really shows progress over time.

'Michael'
3 rounds:
800 meter run
50 Back extensions
50 Sit-ups

Todd McK- Rx  24:32
Russell- Rx  23:37
Paul M- Rx  19:35
Richard- Rx  18:40
Derrick- Rx 20:31
Allie- Rx  27:04
Dustin- Rx  26:29
Erin- Rx  21:48
Sharon- (Mike) 18:13
Teresa- Rx  24:33
Mary- Rx  28:06
Ryan- Rx  21:52
Byron- Rx  21:47
Britt- Rx  25:26
Tammy- Rx  29:45
Anna- (Mike) 22:21
Paul- Rx  28:22
Matt- Rx  19:37
Caitlin- (Mike) 12:00
Jordan- Rx  22:47
Paige- (Mike) 17:06
Meagan- (Mike) 13:48
Danson- Rx  23:30

Great workout everyone. Fast runs and solid PT. Thanks for those strong efforts. Great job puppies. Enjoy this scale. You won't get it next time.

This workout should be completed unbroken. Anybody get everything unbroken? Just keep moving.

Great job anaerobs (turtles). You guys all toughed it out. 'Michael' is one of the aerobs (jack rabbits) best friends and favorite workouts. The turtle and jack rabbit terms, which are completely applicable here, are courtesy of Paul and sound a lot better than being in the "goon squad".

This workout is named in honor of  U.S. Navy Lieutenant Michael McGreevy, who was killed in Afghanistan on June 28, 2005.

We have a few more Heroes left, then on to some fun stuff. Friday will be the '12 Days of Christmas' workout and we are asking everyone to be at CFSF for a group photo. We'll take the picture before the workout starts so even if you aren't working out, come by and get in the photo. This is important.

We have never had the entire CFSF family together before. 5:00-5:15 Friday.

Tuesday is a rest day. We need it. Use your time wisely and do something that helps you recover. The smash party was a big hit that everyone benefited from. We don't need to have a party for you to get some smash time. Anytime can be smash time.

Roll, smash, floss, feather, ICE. Rinse and repeat. A little bit every day right? Right. On rest days we can get a little bit more. There's plenty to do. If you need any ideas ask an Instructor.

Open gym tonight 5:15-6:15. Be sure to thank Instructor E.

Thanks for another great day at CFSF.

Better than yesterday.
CFSF