Firefighter Fran

Check out Tamara Holmes from CrossFit Oakland

doing "Firefighter Fran"

Tamara Does Firefighter Fran from Mike Minium on Vimeo.

WOD

FGB style

3 rounds.

1 minute each station. score reps.

walking lunges (20lb or 40lb db's)

Pull ups

Kb Swings (35lbs or 53lbs)

Sit ups

Row (record meters for this one)

Rest

The Body Shop

Johnny "U" post "Diane"

Check out The Body Shop in Schertz, Texas. Located next to Randolph Air Force Base. My Sister and Brother in Law are running this new CrossFit box. It comes fully equipped and ready for any WOD you can think of. Be sure and check it out if you are down near San Antonio.

WOD

"Diane"

21-15-9

Deadlifts (225, 155)

Handstand push ups

for time