Benchmark: Fran – CFS

Dec 16th, 2016

Category: CrossFit

Benchmark: Fran – CFS

Cam

Cam

crossfit-holiday-charlie-brown

CrossFit Southie Holiday Party this Saturday, December 17th
Causeway Restaurant & Bar, 7pm – ??
Join us to ring in to celebrate the holiday season for another fantastic holiday season! Our own Dave Ferrando is owner of the Causeway Restaurant & Bar and is hooking us up with the entire upstairs to celebrate CrossFit Southie style! We’ll have some apps and LOTS of fun!

All are welcome, so please feel free to bring your significant other, friends, etc. Dress to impress! We’ll see you there!

12 Days of CrossFit Southie WOD will be held on Monday

WOD
“Fran”
21-15-9
Thursters
Pull-ups

Level 2- (75,50)
Level 1- (65,35)

Coaches Note – The round of 21 should be smooth – smooth is fast, fast is smooth. Going too fast here can cause you to redline later in the workout. *The round of 15 separates the men from the boys and the Ladies from the girls. Be sure to make use of quick transition times and make your move on the 15’s and then hold on for dear life for the 9’s.

Scores/Comments from Fran on 9/21/15
Scores/Comments from Fran on 10/30/14

Optional WOD 2
750M Row
50 Sit-ups
500m Row
40 Sit-ups
250m Row
30 Sit-ups

Enjoy this Flashback Friday Fran-Off!

DISCUSSION 11 Comments

  1. Trevor Crean 12/16/2016 at 11:29 pm

    Fran: 4:10 Rx (37 sec PR!)
    Lungs were ok, need stronger legs.

  2. Shea 12/16/2016 at 11:20 pm

    2:22 rx

  3. Cam King 12/16/2016 at 5:21 pm

    Thanks for the photo, Daniela. Fran sucks for tall dudes. Looking forward to it tonight.

  4. KB 12/16/2016 at 4:06 pm

    Fran. 55# 7:58

  5. Brendan Caslin 12/16/2016 at 3:41 pm

    Fran: 2:36

  6. Kippy 12/16/2016 at 3:26 pm

    Fran: 4:00 Rx (4:04 on 9-21-15 )

    Really wanted to hit sub-4 on Fran today, but I’ll go ahead and blame the 5-degree weather this morning and the 2 glasses of wine I had last night…

  7. Ben Brauer 12/16/2016 at 3:13 pm

    Fran: 3:21 Rx, PR from 3:48 last year

    Great job 5:30!

  8. Brian Maser 12/16/2016 at 1:50 pm

    Fran: 4:01 Rx

  9. Nick 12/16/2016 at 1:10 pm

    Fran: 7:04 Rx

  10. Mike T 12/16/2016 at 12:37 pm

    3:10 Rx
    PR from 5:30 in 11/2015!

  11. Alec 12/16/2016 at 12:23 pm

    2:45Rx PR! Fran lung!

    Lots of PRs in the 5:30 class this morning! Giddyup!