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Athlete Date Sort Location Workout Name Description Results
Christopher Albert 07/02/2024 CFSF Operation Gold For time:
500 meter row
30 Pull-ups
500 meter row		 9m 43s
Workout Scaled
Christopher Albert 07/01/2024 CFSF Operation Black For time:
500 meter row
30 Push press, 95/65
500 meter row		 7m 07s
Workout Scaled
Christopher Albert 06/28/2024 CFSF Strength Back Squat
3-3-3-3-3		 155 lbs
Performed as RX
Christopher Albert 06/26/2024 CFSF Operation Blue For time:
400 meter run
30 Snatches, 95/65
400 meter run		 8m 40s
Workout Scaled
Christopher Albert 06/25/2024 CFSF Operation White For time:
400 meter run
30 Burpees
400 meter run 		11m 48s
Performed as RX
Christopher Albert 06/24/2024 CFSF Operation Red For time:
400 meter run
30 Clean and jerk, 95/65
400 meter run 		9m 43s
Workout Scaled
Christopher Albert 06/20/2024 CFSF Strength Deadlift
5-5-5-5-5		 285 lbs
Performed as RX
Christopher Albert 06/19/2024 CFSF Banjo Wally For time:
500 meter Row
21 Wall ball shots, 20/16
500 meter Row
15 Wall ball shots
500 meter Row
9 Wall ball shots 		11m 27s
Workout Scaled
Christopher Albert 06/18/2024 CFSF Gruppe Zig 4 rounds for time:
70 foot Barbell overhead walk, 95/65
70 foot Barbell farmers carry

*70 feet is down and back on the rubber*		 4m 40s
Workout Scaled
Christopher Albert 06/17/2024 CFSF MC Baliant 3 rounds for time:
50 Double unders
15 Toes to bar		 16m 11s
Workout Scaled
Christopher Albert 06/13/2024 CFSF Strength Back squat
3-3-3-3-3		 155 lbs
Performed as RX
Christopher Albert 06/12/2024 CFSF Grace 135 pound Clean and Jerk, 30 reps 04m 02s
Workout Scaled
Christopher Albert 06/11/2024 CFSF Endurance Four rounds each for time:
400 meter run
Rest as needed between efforts.		 2m 31s
Performed as RX
Christopher Albert 06/05/2024 CFSF Mudd 7:00 EMOM
5 Hang power cleans, 95/65
Burpees

Athlete will perform 5 HPC at the beginning of each minute, then use remaining time to perform Burpees.
Score is total number of Burpees.		 34 reps
Workout Scaled
Christopher Albert 06/05/2024 CFSF Mudd 7:00 EMOM
5 Hang power cleans, 95/65
Burpees

Athlete will perform 5 HPC at the beginning of each minute, then use remaining time to perform Burpees.
Score is total number of Burpees.		 34 reps
Workout Scaled
Christopher Albert 06/04/2024 CFSF Popcorn For time:
60 Sit-ups
15 Double-unders
30 Sit-ups
30 Double-unders
15 Sit-ups
60 Double-unders		 11m 00s
Workout Scaled
Christopher Albert 05/22/2024 CFSF Strength Back squat
3-3-3-3-3		 185 lbs
Performed as RX
Christopher Albert 05/21/2024 CFSF Annie 50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups		 16m 59s
Workout Scaled
Christopher Albert 05/15/2024 CFSF BM2 For time:
800 meter run
1000 meter row
800 meter run 		19m 06s
Performed as RX
Christopher Albert 05/14/2024 CFSF Tabata Time! Tabata

Wall ball shots, 20/16
Ball slams, 20/16
Med ball clean, 20/16

2:00 rest between each Tabata 		175 reps
Workout Scaled
Christopher Albert 05/09/2024 CFSF Koko 10 meter Walking lunge
21 Pull-ups
21 Sit-ups
10 meter Walking lunge
15 Pull-ups
15 Sit-ups
10 meter Walking lunge
9 Pull-ups
9 Sit-ups 		5m 42s
Workout Scaled
Christopher Albert 05/08/2024 CFSF Endurance 1.5 mile run 20m 43s
Performed as RX
Christopher Albert 05/07/2024 CFSF Moonwalk 21-15-9 reps for time:
Sumo deadlift high pull, 95/65
Dips		 8m 49s
Workout Scaled
Christopher Albert 05/06/2024 CFSF Strength Back -OR- Front squat
2-2-2-2-2-2-2		 135 lbs
lbs
Performed as RX
Christopher Albert 05/03/2024 CFSF CMP1 20:00 AMRAP
5 Pull-ups
10 Push-ups
15 Hip extensions
20 Sit-ups 		5 rounds 15 reps
Workout Scaled
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