Today was CrossFit Griffin’s first benchmark WOD “FRAN”.  Crossfit Griffin was established in May of 2009; since that time all Crossfitters have been working hard to establish Core Strength to participate in these events.  We now have the “Wall of Fame” in which we post Olympic Lifts (RM @1 and 3 RM)  in addition to the established times for all the benchmark WODS!  I want to take this opportunity to say that all who participated in Fran did an OUTSTANDING JOB!!!  I’m pleased to work with such a wonderful group of hard working individuals.  Congrats to all including my husband Frank who began his CrossFit programing 4 weeks ago!! 

Endurance: Dynamic Drills -  1 mile Run

Warm Up:  30 squats/ 20 rollouts/ 30 OH Squats

“fran”

(FOR TIME!)
21-15-9

• Thrusters
• Pullups

Durability:

• 1 mile run
• 50 Weighted Situps

This entry was posted on Tuesday, January 26th, 2010 at 9:36 pm and is filed under Training Journal. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.