Looking forward to a great ROWING 101 seminar tonight. This event is SOLD OUT. Participants are asked to be here a few minutes before 6pm.
Last time we saw Fran was May 3rd. Lets see how far you guys have come. Check out Bionic do Fran in 1:58
ALL normal class hours will be held…
WOD
“Fran”
21-15-9
-Thrusters @95#men, 65#women (Intermediate 75#, 50#)
-Pullups (intermediate blue band)
Range of motion is everything. Intensity is great but not at the sake of ROM. Chin must break plane of bar on pullups. Hips must go below parallel on squats. Obvious stuff but the execution is not always so pretty. Dont leave this box today without leaving part of yourself in here. Fran is a CrossFit classic and should leave you feeling “funny” for some time afterwards.
Question of the day: What time was your first Fran and what time are you shooting for tonight?
Hi Justin,
To clarify, is there no 7pm class with Kiki tonight? Thank you
There will be class at 7pm… see you then!
Previous Fran pr was 6:09 I wanna beat that
also really excited to teach tonight seminar, to all participants bring plenty of water, you will be sweating and there may be a test or 2 so bring the intensity and it should be a fun night
Previous Fran 9:21. Looking to go sub 4 today. GET SOME!
4:17, Going to try it again next week, after a weekend that doesn’t involve a holiday….
Stil an amazing time! Congrats and I know you can get it donr sub 4 next week
Popped my FRAN cherry today…. 6:05
Great job 5 o’clock!
Love being de virginized!
April 15th 2010 8:19 today 5:59… Who woulda thunk that in 5 months I could actually improve my time!!!
wow that is a huge jump! congrats!
Sick work Piper and Ryan!
Music suggestion:
Bionic-Christina Aguilera/Battle Flag-Lo Fidelity All Stars/ Like Something 4 Porno!-Felix da Housecat
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