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Pieces of Fran

24
Oct

Pieces of Fran

CFD HALLOWEEN PARTY is this Saturday at 7pm!

RSVP here

If you can help with putting up the decorations on Saturday afternoon please email dave@crossfitdurham.com

WOD for Thursday 102512Click Here For Today’s Schedule
Back Squat – 85%
2-2-2-2-2
–Rest–
9 Rounds For Time:
5 Thrusters (105/75)
5 Pullups

Post Back Squat Loads and Workout Time to Comments
For the strength segment, after warming up perform 5 sets of 2 rep Back Squats at 85% 1RM.  These should be heavy.  Make sure you take good rest between these work sets (3-5 minutes). If you happen to get a PR, make sure you post it on the PR Board!

For the conditioning workout, the thrusters should be heavy, but you should be able to complete most rounds unbroken.  Take the bar from the floor, not a rack.  Scale your pullups as necessary.    

1:56 Fran!
[youtube]http://www.youtube.com/watch?v=6-N59duJh4E[/youtube]

Saturday Morning’s Workout will be “Grace” – 30 Clean and Jerks For Time as part of the Barbells For Boobs Fundraiser. 

Everyone is welcome to attend as usual on a Saturday morning.  If you’d like to donate to the cause, click here.

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