A FEW BIG ANNOUNCEMENTS FOR THE CFH COMMUNITY
A huge congrats to Anthony and Ashley! They got engaged this weekend!
Sarah S. and Sam H. competed in the Festivus games this weekend and placed 3rd and 5th! Great work ladies!
There a ton of members who ran this weekend! Nicole, Nina, Alex, Coach Matt, Sherri, Scott P, Brian A, Andrew…. and countless others I am sorry I can’t remember everyone, but a huge congrats on the awesome accomplishment! Please share your time and experience with us when we see you today!
Today we attack a classic CrossFit Workout…
WOD
Take 12 min to find a heavy 3 Rep Max Thruster…
then
“Fran”
21-15-9
Thrusters (95/65)
Pull ups
-For Time-
Use the 3 rep max thruster work as time to work on your technique and open up for the workout. The coach will start the day with a long warm up to get you loose, give you plenty of time on the thruster work and start the WOD about 30 to 40 minutes into class. Use this time to break a sweat and feel ready to attack the workout!
Check out Coach Eric attacking Fran a few months ago!
Competitors WOD
I was a bit torn on this one…there is nothing like regular Fran, so unless your Fran time is sub 3 there is still room for improvement. Hit regular Fran.
If your Fran is sub 3 then do
Thrusters at 115 a
Chest to Bar Pull ups