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This was another interesting workout that definitely delivered. Thanks CFHQ, still here.

95 pound Thruster, 30 reps
20 GHD sit-ups (*1:1 20/16 ^mix)
115 pound Thruster, 20 reps
30 GHD sit-ups
135 pound Thruster, 10 reps
40 GHD sit-ups

Todd McK- 45/55/65  20:19
Paige- 15/20/30*  20:59
Russell- Rx  22:44
JJ- 45/55/75^  17:12
Paul- 75/95/115  25:03
Joan- 15/20/25*  21:13
Abby- 45/55/65 K2E  22:20
Candice- 45/55/65  23:14
Sharon- 1/2  35/40/45  23:02
Alli- 1/2  15/15/15*  13:05
Juan- 45/55/65*  16:00
Alan- 45/55/65*  19:25
David- 35/35/35*  15:05
Lorie- 55/65/75*  20:30
Gregg- 95/115/135*  23:27
T- 75/85/95  23:37

Great workout everyone! Good job going Rx'd Russell, you are a mutant in training. Your time with Dr. Doom and your hard work is paying off. You are now the crusher, not the can. That's good fuel and motivation for everybody- THANKS.

Thrusters + GHD sit-ups + 400 meter run = WFYU

At any scale, this workout is tough. Focus on the 'here and now', keep the cues we've talked about in mind, and JUST KEEP MOVING. This was the introduction/initiation to Thrusters for a few people, and they all did very well. Thanks for your attention to detail.

Everyone had an opportunity to practice the GHD sit-up, which is as potent as potent can be. Just remember the rules, and remember those KNEES! When the warm-up calls for Sit-ups, perform Abmat sit-ups, and throw in some GHD sit-ups whenever you can. That way when either pops up in the WOD you're covered.

A final thought on this workout- when the run is the rest, we're in the weeds pretty deep.

Congratulations Corey. Another competition, and another first place. This time at CrossFit Accolade.

Here's the workout:

10:00 AMRAP:
50 calorie row
40 Deadlifts, 225
30 Burpee pull-ups
20 Box jumps, 24"
10 Handstand push-ups

That is a monster workout. Corey, you're a mutant monster killer, and you're also making everyone who trained with you at CFSF proud. Thanks for representing us so well. Nice sleeve too.

www.trackmypr.com

Congratulations Juan, Caitlin, and Tommy: Cold Water Challenge complete. Only one more to go.

Thanks for another great day at CFSF. Thanks for the good fuel, and hard work.

Rest later

CFSF