02/13/18

3rd Place, Laura Carpenter, 2nd Place, And 1st place chili recipe goes to Tom Van Alsburg (wife Val accepted the trophy on his behalf.
Video: PB and Friends hit Fran
Upcoming Events:
Feb 23-Mar 23: MBS Friday Night Lights.
Have you signed up for the CrossFit Open yet?!!! Register on MBS Broomfield or MBS Arvada now.
Workout of the Day
1. WOD (32:00-47:00)
“Fran”
21-15-9
Thruster (95/65)
Pull-up
L3 – (95/65)
L2 – (75/45) Jumping Pull-ups
L1 – (45/25) Ring Rows
2. Cool Down & Accessory Work (47:00-60:00)
1) 3-5 minutes: Row, bike, or jog easy
2) 3 Point Dumbbell Row, 2-3 sets of 10-12 reps each arm
3) Couch stretch, 60 seconds per leg
Lat Stretch, 60 seconds per arm
COACH AND ATHLETE NOTES:
Its Fran! Light load and fast pace are always the goals. Everyone should target sub-10 today, and scale as needed to meet that time limit. Faster athletes should target sub-5. DONT SKIP TODAY! Doing Fran is a right-of-passage for all CrossFitters!
Post your scores to the Whiteboard.