42 Straight Setted Double Unders

21 Thrusters  95#/63#

21 Pull Ups

30 Straight Setted Double Unders

15 Thrusters

15 Pull Ups

18 Straight Setted Double Unders

9 Thrusters

9 Pull Ups

Post time.

Coaching Tips:  Scale load and movements to match your current fitness level. This is the CrossFit benchmark workout "Fran" with a slight twist. You must get all double unders in one full set. If you miss at any number other than the prescribed rep number, you must start all over again.  The challenge is going to come as the workout progresses, as fatigue in the forearms will make it tougher to get all the double unders in a straight set.


By Paul Flores

With all of the latest "drama" in the CrossFit world still fresh in my mind, there have been questions again at what are those newer CrossFit gyms selling as "CrossFit."  Sure, it doesn't take any talent to go to someone else's web site and copy their programming and call it yours.  Sure, it may not take a whole lot of talent teaching those unsuspecting clients that you certainly know how to get them to that "elite fitness" level.  Or make them feel as though you know how to work around their aches and pains. It may also make those unsuspecting clients feel that those CrossFit Level 1 Certificates are all you really need to have to make your box "legit."  I  have one question that I am proud to answer when asked.  Can your training staff get a job at any other establishment other than a CrossFit or "Globo" gym?  I mean a College or University?   Any performance training facility like Fitness Quest 10, Athlete's Performance or Velocity? 

We have a staff at CFEC that certainly could work at any of those facilities.  They have the credentials and the experience.  We are just lucky they work here with us.  They love CrossFit and want to share that passion with their athletes and clients.  They hold a higher standard for what they believe CrossFit is.  CFEC has a higher standard for practicing CrossFit.  This will never change.

New faces and old friends, thank you to everyone that came to Sunday's free class.