FRIDAY 150911

Complete For Time:


21, 15, 9 Repetitions Of
Thruster (95lb. / 65lb.)


Complete For Time:

“Heavy Fran”

15, 12, 9 Repetitions Of

Heavy Thruster (135lb. / 95lb.)
Weighted Pull-up (45lb. / 25lb.)

Note: The last time “Fran” was performed in our gym was July 6, 2014, and today is the first time our gym has performed (as an option) “Heavy Fran”. Both of these classic and old-school CrossFit couplets are blasters! Modifications to weight will be assigned in the gym. It’s been an awesome week of training, and with the amount of Tempo work we have been doing, we are anticipating a day of record-breaking!


Brett = Determination – Strength and Character. We love this guy!


Old School WOD Demo of Heavy Fran with Greg Amundson [video]


Friday Special Programs

Phase A Olympic Lifting (8:00 AM – 9:00 AM at HQ)


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