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Saturday
May102008

"Fran"

Three rounds, 21-15- and 9 reps, for time of:

95 pound Thruster

Pull-ups

Post time to comments.

Compare to CFSBKWOD 1.27.08

The First person to show me a receipt from their purchase of weightlifting shoes gets one free personal training session! (we will focus on an Olympic lift)

The Second person to show me their receipt gets 2 free classes (40$ Value)

The Third person gets... the awesome pair of weightlifting shoes they just purchased!

Purchase your shoes HERE or HERE
Why Weightlifting Shoes? (again)

Words can't describe...

Reader Comments (10)

Of course, for those of you who are also interested in looking cute while you snatch:

http://www.roguefitness.com/catalog/product_info.php?products_id=384

Oooh....black lifting shoes....
May 10, 2008 | Unregistered Commenterxuan mai
8:42 as RX'ed
May 10, 2008 | Unregistered CommenterJohn B.
First time at CF South Brooklyn. Great space and nice class. We did Fran with ring pull-ups rather than bar pull-ups. 6:04
May 10, 2008 | Unregistered CommenterBob S.
5:31 as rx'd
May 10, 2008 | Unregistered CommenterJeremy
around 8:01thrusters as RX'edmostly jumping pull-ups
May 10, 2008 | Unregistered CommenterErik K.
7:3765 lbs (first time)jumping pullupsI believe this is faster than the last time I did Fran, which was with 55lbs.

black suede do-wins or red/black stripes? hmmm

Also, for those who are interested in maximal fat loss/muscle retention, check out this primer from Mike O'Donnell. Read the comments section as well - there's more detailed info.

http://projectfit.org/iflifeblog/2008/02/25/fat-loss-101-master-the-basics/
May 10, 2008 | Unregistered CommenterMargie
XM, Those are reallly cool shoes. I havent seen those before.. and now i want them.

Bob, Great having you in class today. You're an animal!



May 10, 2008 | Unregistered CommenterDavid South Brooklyn
OMG

I just watched that youtube post.

I wanna get jacked so I have a reason to get my groove on like Arnold. That's some hotness right there.
May 10, 2008 | Unregistered CommenterMargie
WARM-UP:500m easy row: 1:5820kg Burgener Warm-up x340kg Snatch, OHS, Heaving Snatch Balance x3x3

WORK:Deadlift High Pull 150#60%x6x6 :60 Rest

"Fran" as rx'd11:37Thrusters [10-5-4-2][5-3-3-3][3-3-3] Pull-ups [10-5-6][5-5-5][3-3-3]i HATE Fran. Thrusters more than any other movement knock the living shit out of me. I took way too many long pauses on this one and paid for it with my time.Unacceptable.

COOL DOWN:HSPU+L-Chin-Ups BWx5x3Dynamic Handstand work (~10 Minutes)





May 10, 2008 | Unregistered CommenterDavid South Brooklyn
Awesome deal you are offering there David. Just an FYI, for any or all who may think of competing in Oly (USAW membership required) or have an interest to join USAW (just to support the sport), there is a member's only site where one can purchase the Adistars at a substantial discount:)
May 10, 2008 | Unregistered Commentersarena

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