02/13/18

Posted by & filed under Workout, Workout of the Day.

Our chili cook off was HOT!!!! Thanks to all that participated. There were some amazing chilies.

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.