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.