CrossFit Friday Fran Day!

Today is the last day to order hoodies!

WOD

"Fran"

21-15-9

Thrusters (95,65)

Pull ups

For time

Caveman Nancy Challenge

Check out the video from the first workout in our

"Caveman Nancy Challenge"

You guys did awesome. Get ready for the finals video

coming soon.

Speaking of Challenges, Our holiday challenge is coming up. Get your teams ready!

WOD

5 Overhead Squats (75, 115)

run 400m

4 Overhead Squats

run 400m

3 Overhead Squats

run 400m

2 Overhead Squats

run 400m

1 Overhead Squat

Run 400m

For Time

Black Belts in Da House

Congratulations Victoria on earning your Black Belt!

Ok Gang, Only 2 days left to get that hoodie order in.

Check out Jeff Martone doing some hand 2 hand kettlebell drills

WOD

10 kb clean & jerks right side

10 kb clean & jerks left side

25 kb swings

25 goblet squats

2 rounds followed immediately by

Run 1 mile

for time

Heavy Lifting

WOD

5 rounds

11 Deadlifts (185, 225)

Red Stripe Sprint

The Rainy Monday Chipper

Carson

Spontaneous acts of handstand push ups.

Hoodies, hoodies, hoodies. Order now.

WOD

100 double unders

90 back extensions

80 squats

70 sit ups

60 lunges (steps)

50 push ups

40 box jumps

30 kb swings (16kg, 24kg)

20 burpees

10 pull ups

For time