Call Us: (919) 907-1233

Fran, You Ignorant Sl*t

1
Sep

Fran, You Ignorant Sl*t

NEW Bootcamps beginning September 8th!
EARLY BIRD expires in 2 days …SAVE 10%!

Refer a friend to this Bootcamp and
get ONE MONTH FREE on your membership!

WOD for Thursday 090210 — – Click Here For Today’s Schedule 
Press
Determine 1RM
Warmup:  3 reps @40/50/60% 1RM
Work:  1 rep @75/85/95% 1RM, then 2-3 attempts at new 1RM
–Rest–
“Fran”
21-15-9 For Time:
Thrusters (95/65)
Pullups

Post Press Loads and Metcon Time to Comments
For the strength segment, follow the warmup sequence to determine your 1RM Press.  Use common sense and good judgement.  When in doubt, live to lift again another day.  New 1RM’s may only be recorded if the lift is done with full ROM, ie bar bar locked out in the frontal plane. 

This is a CrossFit Benchmark WOD designed to be completed in 3-5 minutes.   

ENDURANCE WOD at 6pm tonight!
Weighted Time Trial
Run 1 Mile w/20lb weight vest
or
Row 1500m at Damper Setting of 8-10

Upcoming Foundations Classes
Starting September 7th  (Tues/Thurs @7pm) — FULL!
Starting September 28th (Tues/Thurs @7pm) 
Starting October 19th (Tues/Thurs @7pm)

Upcoming Events
Nutrition Q&A w/Dr. Peters – Saturday, September 11 — FREE!
Fight Gone Bad 5 Fundraiser Saturday, September 25
Pendlay Olympic Seminar – Saturday, October 16 — FULL!
CrossFit Gymnastics Certification – Sat/Sun, December 4/5

World Record Fran?
[youtube]http://www.youtube.com/watch?v=Ry29MEm9biE[/youtube]

Fight Gone Bad 5 — September 25th! 
Click
here to join our team
help us raise money for the Wounded Warrior Project! 
This event is for EVERYONE!  Please sign up and encourage your friends to donate! 

Can’t make it?  You can still donate!  Need a reason?  Click here

Leave a Reply