150811

This was a great workout that definitely delivered. Thanks CFHQ!

4 rounds:
500 meter row
155 pound Overhead squat, 10 reps

Eric- 115  13:51
Juan- 85  13:21
Todd McK- 45  13:38*
Paige- 15  15:43*
Joan- 15  14:44
Casey- 135  16:12*
Tammy- 55  13:52
Anna- AS  13:29
Holley- 15  14:00*
Hunter- FS 70  14:30
Matt- 75  14:32*
Caitlin- 35  14:12*
Tommy- 75  14:57*
Sharon- 35  16:49*
T- 85  13:17
Teresa- 65  13:09*
Todd- 95  12:51
Wesley- 105  14:50

Great workout everyone! Super fast finishes Todd, and Teresa, and heavy Overheads Casey. Outstanding! This was a rower's workout, and the CFSF rowers killed the rows. We talked about consistency, and wanted to see no more than a :10 second differential from the first through last rows, with a big emphasis on power rowing.

Great job hitting one of the standing objectives at CFSF, going *UNBROKEN* ...we appreciate your hard work, and strong fuel. It motivates everyone to push a little harder.

The third of three squats you'll learn at CFSF, the Overhead squat cruelly and indiscriminately exposes strength, and flexibility issues. A solid base, a super solid core, and tight active shoulders are required. Miss any and you'll miss the lift.

Thanks for another great day at CFSF.

On time, on target, never quit.
CFSF