Darren grinding out his 1.5pood Kettlebell Swings – for a DCF record!!


3 Rounds of:

400m Run

21 Kettlebell Swings 1.5 pood

12 Pull ups


Sarah using DCF’s new pull-up bands – no more frikkin’ jumping pullups!



Think you’ve got a fast Helen? Can you beat these girls? Helen Demo

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  • Craig

    I love this one! But, got my butt kicked:

    Darren: 9:20
    Sarah: 11:36 (green band)
    Dan: 11:13 (blue band)
    Stav: 9:28
    Josh N: 12:53 (black band)
    Josh J: 9:32
    Craig: 10:04

    Great job guys. Love the morning crew.

  • ultrasarah

    I second that, Craig! It actually look forward to getting up and sweating with you guys! Morning crew is amazing.

  • Stavros

    This was a 9:28 A## kicker. I would bet there’s no way possible to get a better workout in 10 mins. I feel pretty good right now, compared to the blood I tasted immediately after this one!
    Strong work DCF morning crew.

  • Darren

    Why didn’t someone tell me I looked like a Vato. Well I guess gangbangers have to workout too.

  • Josh Neil

    It hurts, but feels great! Next time I’m getting the upper hand on Helen and getting under 12 Minutes

  • J Jones

    Too bad I missed it. Felt like crud this morning.

    I’ll see you all next week!