Events, events, events!
Nov. 5th CrossFit Liftoff
Nov. 6th Free Yoga session at Zen
Nov. 9th Shoulder Mobility Seminar with Keith Wittenstein! Check out the Events tab on the website for details
 
fran
 
Fran Friday
Warm-up
Suicide Sprints (indoors) X 10
Quarter/Half/Full Length of Gym
Rest 90 Sec

Shoulder Mobility, Front Rack /Barbell Smashing

Warm Up Thruster & Pull Up

 
Metcon
Fran (Time)
21-15-9 
Thrusters, 95# / 65# 
Pull-ups

 

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