150615

Underneath the wall clock in my sixth grade classroom was a sign, "Time will pass. Will you?" The lesson is the same here. Don't watch the clock. Work. Keep going and wait for the beep. You don't have to move fast, just keep moving.

20:00 AMRAP

15' Rope climb, 2 ascents ("4:1 sub/``mix)
10 Ring dips
20 GHD sit-ups (*1:1 20/16 Abmat/^ mix)

Joan- 5 + 1*
Todd McK- Rx  5 + 7
Casey- 5 + 7*
Caitlin- 6``*
Tommy- 4 + 17^
Caroline- 4"
Sharon- 4 + 23"*
Stephen- 6 + 8*
T- 7 + 12*
Todd- Rx  6 + 7

Great workout everyone! Great job going as prescribed Todd O., and Todd McK! You guys killed it, hung it on the wall and took shots at it. Outstanding, and wicked strong fuel. Thanks! Good job Caroline. All GHD sit-ups, and Joan- ALL ROPE CLIMBS. Yes! You have proven to yourself, again, that you are powerful!

The first, last, and heaviest work is lauded while the majority median folks just keep plugging away, quietly and consistently nailing workouts without ever being mentioned. Good job you guys. You are the boiler that keeps CFSF going. Thanks very much for that!

Learn the braking styles, and practice climbing the rope. That's why they're down. Next time the sub will be 5:1. If you can perform a Pull-up, you can climb a rope. Just remember rule #1, save enough energy to get back down.

We have a bunch of people that will always choose the Loaded sit-ups over the GHD sit-ups because of the "ice cream headache" they get from shaking their brains around, and that's ok.  Once you've learned how to perform the GHD sit-up, it's completely up to you if you never do them again.

Make plans to be at CFSF Saturday 9:00. We're going off the main site reservation to have some fun Team workouts. Team workouts need people so come out and have a good time. If you haven't been to a Saturday workout in a while then it's about time you do. It's one of the few times the air conditioner is usually working too.

Thanks for another great day at CFSF.

"When you rise in the morning, give thanks for the light, for your life, for your strength. Give thanks for your food and for the joy of living. If you see no reason to give thanks, the fault lies in yourself."
-Tecumseh

CFSF