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We hit the Hopper app today and got a couple of choices for the 9:00 class, but the 10:00 class took things into their own hands, with Hopper picks from the bucket and let the roll of the dice decide everything else.

Option 1

3 rounds:

50 Box jumps, 20" box
40 KB swings, 53/35
15 GHD sit-ups
400 meter run

JJ- 22:53
Russell- 26:43

Todd- 28:03

Option 2

10 rounds:
10 Pull-ups

10 Ball slams, 20#

T- 13:00

The 10:00 class learned a valuable lesson: DO NOT LET JOAN THROW. Ever. After a couple of :50 seconds of work,  and :10 seconds rest for 12 rounds workouts, she was relieved of duty. 

With more than 50 exercises to choose from, and an unlimited number of combinations for work and rest, the Hopper and Interval generator make things as random as they can be. We like random. Remember what our specialty is....

Recognize anyone here?

Thanks for another great day at CFSF. Remember the 0600 class begins Monday September 8th. This is the best time to train at CFSF, take advantage and get things off to a great start each day by rolling at 0600 in the cool air.

Not specializing.

On time, on target, never quit.

CFSF