10.30.13 "Fran"

October 30, 2013

Halloween Costume Contest!!!
Thursday is Halloween and we strongly encourage you to dress up in costume. Be your favorite Super Hero, Imitate Your Favorite Coach or Just Dress like a Crazy CrossFitter!!! Best Costume will Win a Free Tshirt from our Store at each location!!! You must take a photo and post it on your Facebook page to win. Just Tag Justin or Jason on your photo.

Good Luck Today!!!

 

Leo with the Pistol Selfie!!!
 

Amber is getting Lats to match her Wings!!!

Strength
HBBS
8@65,6@75,4@85,4@90%

Fran
21-15-9
Thrusters (95,65)
Pullups

Competitors
1. OLY
7×2-Position Cleans (hang,low hang)
-low hang is 2inches off ground
2. Strength
HBBS
8@65,6@75,4@85,4@90%
FS
5@70,4@80,3@85,3@90%

Rest at least 30mins or AM and PM

3. MetCon
“Fran”
4. Recovery
3×20 GHD Situps

—Upcoming EVENTS
* Lurong Paleo Challenge 2 weeks left!!!
* Halloween Costume WOD Thursday the 31st
* November 16th “Dodgeball for Down’s Syndrome” at CFD 12-4
* Thanksgiving Day “Murph”

Comments

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  1. JoshuaJordan Reply

    Fran: 8:12 Rx

  2. jimdunphy Reply

    1st attempt at Fran back on 9/10 was a miserable fail #65 and bailed out after 7 of the 15 PU
    Today was a bit better #85 and actually finished 9:58 … she wasn’t a prom queen but i’ll take it

  3. matt C Reply

    first WOD after 5 days off and its Fran…FML…. put pr’d it 4:31

  4. Josh.O Reply

    1. 7×2-position cleans 165, 185, 195, 205, 215, 225, 235 (caught 235 in the hole but couldn’t complete the squat

    2. Doing the squats at the 4:30 class
    HBBS- 8@195 6@225 4@255 4@270
    FS- 5@165 4@190 3@200 3@210

    3. Fran- 4:12 RX(PR! 42 seconds faster)

    4. 3×25 ABmat situps
    Probably throw in some L-sits

  5. JanaD Reply

    My best Fran time yet 6:42! Cut my time by almost 2 minutes 🙂

  6. willhuntforfood Reply

    Team RAC
    Brian- 5:12 rx
    Joe- 7:15 rx
    Paul- 7:45 rx
    Tim- 5:00 Du’s in place of thrusters

  7. Hib Reply

    9:36 #65, 1 red band

  8. Big Sexy Reply

    2 Position Clean – up to 225# x 1
    Fran – 3:46 Rx (PR)
    HBBS – 185, 215, 225, 240

  9. Big Sexy Reply

    Congrats to everyone on an amzing day at the CFD. Too many PRs to count but special ups to Sean (3:33 Rx)and Jenny (3:50 Rx) with the fastest Fran times of the day!

  10. neon joe Reply

    New PR 4:34 35seconds better than one month ago.

  11. Wade Reply

    New Fran time- 5:14RX! Shaved off 1:35!! Time to work on my butterflies!

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