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We always refer to these workouts as laundry lists at CFSF. While not quite as long as some we've seen in the past, this one was heavy. Dropped us like bad habits. Almost felt like a 'Hero met a Lady'. Fun stuff. Thanks CFHQ!

115 pound Deadlift, 50 reps
Walking lunges, 50 steps

115 pound Back squat, 40 reps
40 Toes to bar
115 pound Power clean, 30 reps
30 Burpee box jumps, 24" box

115 pound Thruster, 20 reps
20 Triple unders

Russell- 115  21:20

Richard- 95  21:15

Todd McK- 55  26:09

Paige- 35  27:07

Kathryn- 65  26:25

Joan- (1/2) 45  14:52

Ryan- 115  25:20

Todd- 115  26:21

John M- 75  34:23

Quincy-75  43:50

Jill- (1/2) 45  23:01

Stephen- 75  34:39

Abby- 65  22:44

Teresa- 65  24:49

Jeremy- 65  39:52

Candice- 55  28:17

Casey- 115  31:09

Emilee- 45  33:07

Matt- 75  26:15
Juan- (1/2) 65  18:10

Caitlin- 55  22:03

Tommy- 75  38:23

Great job everyone. This was a good one. Bonus points for just staying on your feet at the end. We would have a several people get this Rx'd without the Triples. We subbed Doubles- and the good news is that more are getting Doubles now than before. 

Tuck jumps suck. 

This was a high volume workout. How did you attack it? Was there a plan? With high rep workouts like this one most people partition things up accordingly, almost arbitrarily. Brad would say "go until you can't go, rest :10 and go again." It was a sick rhyme- We miss Brad.

But he has a point. How much time was spent resting- and how much time was spent working? Intensity is our friend. Rest is our enemy. 

This workout bordered on cruel and unusual punishment for a few people. Good job holding on and toughing it out. Remember to fuel up prior to arrival too. Empty stomach + CFSF = that guy looks kinda' green....

Great job puppies. You are all moving forward toward that goal. Crawl, walk, run. Thanks for your contribution of strong fuel to the effort, and thanks for your hard work. Everything counts.

Sweet revenge. Great job Jeremy!

Congratulate Jeremy when you see him for getting a little revenge on a half marathon that kicked his a$$ last year. Not this time. 2:07.00 finish time. Nice work, and great job. That's the no quit attitude we love to see.

Thanks for another great day at CFSF. Thanks for you super strong efforts and fuel.

www.trackmypr.com

Track what you do.

Soft is contagious. Don't catch it.

CFSF