Monday, December 31, 2012
Friday, December 28, 2012 at 09:11AM NEW YEAR'S HOLIDAY SCHEDULE: We will not be having evening classes tonight. Our last class of the day will be at 12pm. The main gym will be opened for those seeking to train later in the afternoon.
FINAL SCHEDULE FOR TOMORROW-NEW YEAR'S DAY!- 10am Outdoor Workout at Hains Point (East Potomac Park) led by both Graham King and Rob Howe. We will meet at the bottom (the turn) at 10:00 a.m. There will be an 11am and 12pm class at the CrossFit Studio led by Mani.
Start thinking about your goals for the New Year! We will be doing a variety of benchmark testing this week to test our progress and also create new benchmarks for 2013.
WOD for Monday:
Warm-up/Thruster Review
15 minutes to establish 3RM Thruster*
"Fran"
21-15-9
Thrusters (95/65lbs)
Pull-ups
*Suggested work sets 7-5-3-3-3 (working up to heavy set)
*For those of you interested in testing Heavy Fran (135/95lbs) with Chest to Bar pull-ups. This is suggested for those of you with a sub 4:00 minute Fran or those of you who have completed Fran within the past couple of months as Rx'd.
Post final weight and time to comments.
Reader Comments (4)
Fran: 9:45 with blue band. 1:38 SLOWER than last time with the same scaling (2/27/12). #getyourshittogether
3RM thruster: 125lbs
Fran: 6:23 Rx'd
3rm thruster: 115#
Fran: 9:20 Rx'd
Happy new year to everyone and thanks for the support in 2012
3rm Thruster- worked up to 175.
Fran: 5.27 rx'd