23 Nov Tomorrow We Fran!
THIS WEEK’S INTO WILL BE WEDNESDAY AT 5PM
On Monday we focused on the overhead squat for the strength portion and doubling as a solid warmup. Then we launched into a partner workout consisting of:
Buddy carry to the Legion and back
100 swings per person
Tonight we went old school and took the opportunity to teach some new folks the rope climbing technique. We combined the rope climb (pull) with a nice push combo, the ring dip. Then it was time to hit up a 10 minute AMRAP of:
10 deadlifts 185/135
10 toes 2 bar/ knees to elbows
Tomorrow we hit up day 1 of the pre-Thanksgiving assault with Crossfit’s beloved FRAN workout. If you’ve never experienced Fran (21-15-9 of Thrusters and Pullups) you are in for a treat! It may not last that long…but it will be some good living while it lasts! Here’s a clip of Crossfit’s best making it look easy at the Arnold last year. It was pretty good to witness this firsthand..
Come ready to enjoy the suffering! We’ll do the workout in heats so everyone has their own bar and slice of the rig. I want everyone to yell their ass off, get rowdy, and cheer one another on! You’ll need all the help you can get to keep moving. Rest up, water up, and warm up the hips and shoulders throughout the day. Set your mental attitude now that you’re gonna kick Fran square in her dirty lil mouth…get some PSKC!