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Components
Thruster
Fran
Settings
Location
(All)
Turn2CrossFit
Program
CrossFit
Endurance Club
Teens/Juniors CrossFit
Date
Workout
Go Fran Yourself!! - Turn2CrossFit
Class
(All)
5:00 AM CrossFit
6:00 AM CrossFit
8:30 AM CrossFit
9:30 AM CrossFit
10:30 AM Open Gym
12:00 PM CrossFit Advanced
4:00 PM CrossFit
5:30 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
34 (15/19)
Workout
Go Fran Yourself!!
Warm-up
12 Min EMOM
Min 1 - 45s Bike or Row
Min 2 - 8 Thrusters
Min 3 - 3 Scap Retractions + 3-5 Pull Ups
Min 4 - 10-15 Ab Mat Sit Ups
Weightlifting
Thruster (15 Mins to Find Heavy Single)
Thruster
Metcon
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, October 05, 2018
Male Clients
1
John
Harris
4:00 PM CrossFit
1 x 1 @ 265 lbs
2
Eric
Knudsen
8:30 AM CrossFit
1 x 1 @ 245 lbs
3
Edward
Bennett
4:00 PM CrossFit
1 x 1 @ 205 lbs
4
Mike “Woot”
Wooten
12:00 PM CrossFit Advance...
1 x 1 @ 200 lbs
4
Patrick
Elsasser
9:30 AM CrossFit
1 x 1 @ 200 lbs
95/145/195/200
5
Tyler
Wood
12:00 PM CrossFit Advance...
1 x 1 @ 190 lbs
6
Phil
Beltran
4:00 PM CrossFit
1 x 1 @ 185 lbs
6
Scott
Huter
12:00 PM CrossFit Advance...
1 x 1 @ 185 lbs
7
Chris “Fly
Eagles Fly ...
12:00 PM CrossFit Advance...
1 x 1 @ 175 lbs
7
Scott
Mann
5:00 AM CrossFit
1 x 1 @ 175 lbs
8
Josh
Gansch
6:00 AM CrossFit
1 x 1 @ 165 lbs
9
Craig
Radke
4:00 PM CrossFit
1 x 1 @ 155 lbs
9
Rafael
Sanchez Vera
5:30 PM CrossFit
1 x 1 @ 155 lbs
10
Jay
Sellars
9:30 AM CrossFit
1 x 1 @ 145 lbs
11
Jerome
Mandel
6:00 AM CrossFit
1 x 1 @ 55 lbs
Female Clients
1
Coach
Geo
8:30 AM CrossFit
1 x 1 @ 145 lbs
1
Drienna
Green
9:30 AM CrossFit
1 x 1 @ 145 lbs
1
Silvana
Hunt
5:30 PM CrossFit
1 x 1 @ 145 lbs
10 # pr 💪
2
Mallory
Thompson
8:30 AM CrossFit
1 x 1 @ 135 lbs
3
Jayme
Pilon
9:30 AM CrossFit
1 x 1 @ 130 lbs
4
Nikki
Saavedra
12:00 PM CrossFit Advance...
1 x 1 @ 125 lbs
5
Natalia “Nati”
Bernard
4:00 PM CrossFit
1 x 1 @ 120 lbs
6
Casey
Rapp
4:00 PM CrossFit
1 x 1 @ 110 lbs
6
Victoria
Covarrubias
5:00 AM CrossFit
1 x 1 @ 110 lbs
7
Coach
K
6:00 AM CrossFit
1 x 1 @ 105 lbs
7
Elissa
Marshall
6:00 AM CrossFit
1 x 1 @ 105 lbs
8
Renetta
Johnson
9:30 AM CrossFit
1 x 1 @ 100 lbs
9
Beth
Johnson
5:30 PM CrossFit
1 x 1 @ 85 lbs
10
Ana
V
9:30 AM CrossFit
1 x 1 @ 80 lbs
10
Kenzie
Farrier
4:00 PM CrossFit
1 x 1 @ 80 lbs
10
Yianoula
“Nola” Warne
9:30 AM CrossFit
1 x 1 @ 80 lbs
11
Lindsey
Aronson
5:00 AM CrossFit
1 x 1 @ 75 lbs
12
Michelle
Kibby
5:30 PM CrossFit
7 x 1 @ 65 lbs
3 pos squat clean + 3 PP
13
Selina
De Rose-Juarez
6:00 AM CrossFit
1 x 1 @ 40 lbs
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