Monday the 4th of January, 2010

Please check out our new site at http://www.crossfit305.com

Silvanna and Carlos
Ivette



"Fran"
21-15-9
Thrusters 95#
Pull Ups


This Saturday is out one year anniversary. Join us for regular Saturday class times, bring some fruit and hang out.

Monday the 19th of October, 2009

"Fran"
21, 15 and 9 reps of:
Barbell Thruster 95/65
Pull Ups

Scale up or down as needed.

Essential 9 of the week: Front Squat
Skill of the week: Sprint start and finish

Notes, tools, articles and ephemera:

• Firefighter Fran (CrossFit Norcal) (CrossFit main site)
• Dave Tate critiques Greg Amundson's Fran (CrossFit Journal)
• CrossFit Olympic Certification in Melbourne, Feb 6-7
  

Wednesday the 1st of July, 2009

"Fran"
Thruster 95 lbs
Pull-ups
21-15-9 reps, for time

Below is a slideshow from last weekend's Fittest in Miami II Challenge. Many thanks to Threshold, Affliction, Broward, BGI, NMB and all the affiliates and CrossFitters who came out. We will be having our next one in September and can't wait to see you guys again.

Notes, tools, articles and ephemera:

• Follow us on Twitter!
• 2009 CrossFit Games Fran Stats. How do you stack up?
• Match up with us on Beyond the Whiteboard.
• Join us on Facebook.
  

Wednesday
"Fran"
Rx
95 lb thruster
pull up
21-15-9

Dan-5:56
Pete-6:12
Joe-7:12 (75lb)

Tuesday
1 Kilometer run repeats (three rounds) 1:1 work/rest ratio
Hold 5k goal time throughout
Dan-3:40, 3:25, 3:22
Pete-4:04, 4:01, 4:11

TABATA TUESDAY

Front Squat with 95lbs

20/10 (work/rest)



I performed CROSSFIT'S "Fran" (95lb Thruster, Pull ups-21,15,9) in 7:49
Would like to knock off 1 minute off of that time. Need to work on my kips.

Have a great week!
Peter K