“Fran” came to visit EVERYONE today!! Have fun and beat her up!! Fran done well is a 3-5 minute workout for the athlete. 21-15-9 rep scheme is usually about a 10 minute workout so find a weight where you can meet that goal if you are scaling.
KB Class WOD:
KB Fran:
21-15-9
KB Thrusters
Pull-Ups
CF Class WOD:
“Fran”
Three rounds, 21-15- and 9 reps, for time of:
95/65 pound Thruster
Pull-ups
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- Shaved off 3:14 from the last time “Fran” came to beat down!!! Fastest “Fran” time for females today!!
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- “Hey, are you okay?” “I’m okay.” “You?” “I hate FRAN!!”
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- CF Class Postings 9/25/12
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- Meet Kelly Mongan, our new Personal Trainer, with a 3:19 “Fran” time. Contact him directly, kmongan@arenalfitness.com, to train for your next benchmark WOD.
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- KB Class Postings 9/26/12
