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Chopped Up Fran

7
Nov

Chopped Up Fran

Next Bootcamps start TODAY!
Tell your friends and receive ONE MONTH FREE for every new friend who registers!      

WOD for Monday 110810 — – Click Here For Today’s Schedule 
Turkish Get Up

10×1 (each side)
–Rest–
5 Rounds For Time:
9 Thrusters (95/65)
9 Pullups

Rest 2 minutes between Rounds.

Post TGU Loads and Metcon Interval Times to Comments
For the strength segment, you will do 10 Turkish Get Ups on each side.  Progressively add weight up to a comfortable “working” weight.  You should not really miss any attempts.  Use good sense and judgement for all lifts.  When in doubt, live to lift again another day.  All reps should start on the floor AND end of the floor. 

The Metcon is an interval version of the CF Benchmark WOD “Fran”.  Use the same Thrusters load as you would in a full “Fran”.  Go all out in each interval and rest exactly 2 minutes between each one. 

ENDURANCE WOD tonight at 6pm!
Run or Row

4 Rounds
5 Minutes for Max Distance
Rest 3 minutes between rounds

Upcoming Bootcamps Starting TODAY
CrossFit Bootcamp (M/W/F @6:15am)
CrossFit Bootcamp (M/W/F @7:15am)
CrossFit Bootcamp (M/W/F @6:00pm)
Weight Loss Bootcamp (M/W/F @7:00pm)

Upcoming Foundations CourseFINAL CLASSES OF 2010!
Starting Tuesday, November 9th (Tues/Thurs 7pm) — Only 3 spots left!
Starting Thursday, December 2nd (Tues/Thurs 7pm)

Upcoming Events
CrossFit Gymnastics Certification – Sat/Sun, December 4/5
Carolina Fitness Challenge – Sat, December 11
CrossFit Rowing Foundations Certification – Saturday, January 15

Don’t try this today….please!
[youtube]http://www.youtube.com/watch?v=uDQUlshxO_8[/youtube]

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