3 rounds
15 thrusters 95/65
400 meter run

2 rounds
15 pullups
15 swings 53/35

1 round
200 meter run
20 back squats 95/65

This is published with permission from Jen Heitman: Thanks for posting this Kat! I appreciate and admire you saying what I know I have gone through and many of us have or will.  When I “broke up” with CF a year and half ago after meeting Shawn almost every single morning at 6am in the park for two years I thought walking away from it was going to make me happy.  I was burned out, resented getting up, resented the WODs and had no love for CF anymore.  I went back to a globo gym and was good for about a month before things went south.  There was no one pushing me to get stronger, work harder and just be better.  The steps on the stair master were doing just what they do, keeping me in place and not going anywhere.  I became lazy and unmotivated and in four months gained almost 30 pounds.  I am thankful every day that Shawn, Lindsey and Katherine opened the PCF gym and saved my sanity.  I started CF the second time in worse shape than when I did the first but thanks to our AMAZING coaches and all the support from my wonderful fellow family members at PCF I’m in better shape now than I was before and have fallen back in love with CF.  We all get tired and burned out at times but if you ever feel like walking away, just know there is someone there ready to pick you up and get you back on track.  Thank you, thank you Shawn, Lindsey and Kat for opening the gym, it saved my life 🙂 and to everyone who I sweat and swear next to every day thank you for pushing me, motivating me and keeping this love affair going strong 🙂