04/18/2016 Our 3rd Ladies’ Night with Fran-ALL DAY!

23 athletes braved MURPH on a Sunday morning to support Summerville High senior, Kurt Bryant's Senior Project at CrossFit Sonora.  What a beautiful way to celebrate the life of Michael Murphy.

23 athletes braved MURPH yesterday  morning to support Summerville High senior, Kurt Bryant’s Senior Project at CrossFit Sonora. What a beautiful way to celebrate the life of Michael Murphy.

WOD:

FRAN

21-15-9
Thruster (95/65lbs)
Pullups

Fran! Woop! Everybody loves to hate Fran. Third week of ‘Ladies’ Night Monday’, how’s everyone feeling!? To be considered to have a very fast Fran, people need to go under 2min these days. It’s pretty crazy that 90 reps can be performed in such a short space of time. Fran cough anyone?!

Beyond Rxd: Since this workout has the potential to be a warm up for a lot of people these days, we decided to add a little extra challenge for you guys. Double Fran! Double gross! Make the goal to complete it ALL in under 10min. If you don’t think you can do that, then you probably shouldn’t be attempting it.

Rxd: A pretty good goal for us ‘normal’ people is to complete Fran under or around 4/5min. To do this, the majority of the workout needs to be done unbroken. Unless people are wanting to give Rx’d a crack for the first time, knowing it is going to take a little longer.

Fitness: Take the same approach with this category. Scale accordingly and keep it around a 5+/-min workout.

THIS IS SUPPOSED TO BE AN ALL OUT SPRINT!!  If you aren’t flat on your back when you’re done, you didn’t go hard enough!

***Don’t miss the Gymnastics Clinic this Saturday 4/23 at 1 pm!  Sign up on the whiteboard, space is limited!***

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