A. Find your 1 rep max back squat.
B. “Fran” – This is one of the most well-known original CrossFit workouts. It should be short and fast. Have fun with it, and post your results to comments.
21-15-9 of thrusters (95 lbs/65 lbs) and pull-ups.
Our next Bring-a-Friend day will be July 19, at 10 am!
A. 155#, a 5# PR. Was REALLY REALLY slow coming up, but I did it!!
B. 50# thrusters (a 15# increase from last Fran), and blue and thin red bands. 8:10, a 22 second PR!! Whoop! Happy dance!!
A: 195# PR thanks to jermey for pushing me to do one more lift! My legs are definitely strong but my core is lacking strength.
B: 8:59 with banded pull ups and 65# bar
Good job to everyone !
9 people squatted this morning, and 9 people got PRs! Let’s see how the evening crew can do!
A) 275 not a PR, but reflective of my training for the last few months
B) 4:14 RX’d, PR…and reflective of the teaining I’ve been doing
Congrats to Sheldon who took close to 4 minutes off his previous Fran time
Good job everyone!
A) 185# PR
B) 11:35- I was a bit disappointed when I looked at the time but proud that I did 65# thrusters for the first time. Also used less bands then usual. Happy day!
Great day at CrossFit Steinbach! I knew it would be good when I got there and Mara wa happy with her squat! Awesome job everyone.
A) 215 – 10# PR!
B) 7:41 – 75# and blue band
As Jay mentioned, quite an improvement from April! Progress…
A. Yep, finally a PR. 237.5, up 2.5 lbs since November. This has been such a struggle for so long that I was very conservative and just glad to break through the 235. Very happy with that.
B. I did this with ring rows as I’m working on some shoulder rehab, so can’t really compare, but my thrusters have improved a lot. 5:33.
A. Back squat 150#. That’s a PR for me, up 5#.
B. FRAN 9:33. This is over a minute faster than last time, and I was able to use slightly lighter bands.