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Hero workouts deserve, and receive our best efforts. It's the least we can do... Thanks for honoring these Heroes the best way we can, through our discomfort, sweat, and determination. Thanks for the opportunity CFHQ.

'Hall'
5 rounds:
225 pound Clean, 3 reps
200 meter sprint
20 Kettlebell snatches, 1.5 pood

Todd- 175/53  30:20
Brandi- 55/15  29:47
Todd McK- 85/20  18:58
Paige- 55/15  24:20
Stephen- 115/35  23:51
Juan- 105/30  19:03
Casey- 135/35  19:59
Joan- 55/26  19:59
T- (3) 115/44  13:45
John- 185/35  17:43
Wesley- 155/35 PC  17:32
Jeremy- 125/26 PC  19:01


Great workout everyone. This was a tough one that followed the theory pretty well. We put the "power or full" option on the table and only a couple of guys took it. Good job. The inclusion of the squat increases the athleticism of the movement ten fold.

The cue for the KB snatch? PUNCH THROUGH! Some people are still nailing their forearms by not letting the KB land softly while punching. You'll develop that smooth landing each time you practice the KB snatch.

CFSF is good medicine!

This workout is named in honor of U. S. Air Force Captain Ryan Hall, who was killed February 18, 2012 near Camp Lemonnier, Djibouti, Africa.

Thanks for another great day at CFSF.

Movement = Life.
CFSF