There is never a good time for them – whether at home resting after a long day at work, on vacation, or waking up with them in the middle of the night – stomach cramps are no fun. And they become even less fun when they warrant a trip to the ER.

That’s what happened to Jonesy last week… and it went from a simple case of stomach cramps to a full-blown case of appendicitis and need for emergency surgery to remove his appendix.

He survived the surgery in tip-top, Jonesy shape, and made his first appearance back at CFLA today, albeit slowly and gingerly.

Please send him some CFLA love and support as he makes his way back to full throttle.


Wednesday’s Workout
Mental Toughness

500m Row
100m KB Carry (24/16)
30 Alt. Goblet lunges
**25 Burpee penalty for letting go of KB**

And Coming Thursday

A) 4 RFT on the 4:00
4 Thrusters (50% of 1RM jerk)
8 Jerks (50%)
12 Box jumps
**90sec Cap each round**

B) 3 rounds for total time and total reps
250m Row
Max Effort Kipping CTB pullups

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