CFEC's "FRAN OPENING"
Choose on of the following " Fran" workout formats.
"Fran"
21-15-9
Thrusters 95#/63#
Pull Ups
"Double Fran"
21-15-9-21-15-9
Thrusters 95#/63#
Pull Ups
" Fran, Fran, Super Fran "
AMRAP in 20 minutes of:
21-15-9
Thrusters 45#
Pull Ups
Working in two person teams. Partition workoad as needed.
"Build A Fran "
200m Run- Retrieve Bar 45#/33#
200m Run – Retrieve Plate 25#/15#
200m Run – Retrieve Plate
Load Bar
21-15-9
Thrusters 95#/63#
Pull Ups
Post time or rounds.
Afterwards, stay and enjoy refreshments and have fun watching others perform any and all other versions of the famous CrossFit benchmark workout. The party goes from at 9: a.m. until 1:00 p.m.
La Mesa Police Department's SRT group came in for a refresher course of CrossFit Fundamentals. The group, later, enjoyed fun with "Cindy." The bonding that takes place in a CrossFit workout tranfers over so well into the PD's elite tactical teams. Sweating and suffering together shows teammates that each are dependable and reliable to the other to rise to the occasion when faced with stressful situations as a team. That's even more important, when to a person, arriving home safely at the end of the day, is all that really does matter. Good work, guys. Thank you for stopping by and for the service you provide to the community.
6:00am
LII
“Build a Double Fran”
Matt 18:53 Rx
JoJO 19:05 Rx
Newman 19:03 Rx
Lisa 24:03 Rx
Paul 24:05 Rx
Teshina 24:42 Rx
8:00am
“Fran,Fran, Super Fran”
Julia and Steve 6 Rx
“Fran”
Sabrina 10:46 Rx
Eric 15:40
Liza 19:25
Rob 16:05
9:00am
“Fran”
Mallory 11:34
Chris 8:00 mod.
Tiffany 7:59 Rx
Alex 8:09 Rx
Sloane 9:05 Rx
Kim 12:27 Rx
Yvette 6:39 Rx
Bob –
Janie 7:05
Kayleen 3:02 Rx
“Fran,Fran,Super Fran”
Amelia/Emily 4 Rx
Chad/Rebecca 5 Rx
Jon/Dusty 4 Rx
“Build a Fran”
Steve 12:12 Rx
11:00am
“Fran”
Jack 12:38 Rx PR
Tina 7:42 Rx
“Double Fran”
Tina R. 23:00
Thank you all for coming out to our Grand Opening. You all made it so much fun. A lot of you put out a strong effort in Fran, today. Thank you for making the day so special. It was nice to have some friends from other gyms come by and say “hello.” We often speak of the community that makes up CrossFit and it is nice to see it in action. Thank you Dave Castro for taking time out of your busy schedule to hang out with us and talk shop. We had the chance to talk to a few potential CFEC members,thank you for showing interest in our gym. We will not disappoint. I cannot thank you, our members, enough. Every coach here thanks you for the opportunity to help you achieve your personal fitness goals.
Great day! I’m sore.
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