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Monday 6am, 7am, 8:30am, 12pm, 4pm, 5pm, 6pm, 7pm
Tuesday 6am, 7am, 8:30am, 12pm, 4pm, 5pm, 6pm,
Wednesday 6am, 7am, 8:30am, 12pm, 4pm, 5pm, 7pm,
Thursday 6am, 12pm, 4pm, 6pm
Friday 6am, 7am, 8:30am, 12pm, 4pm, 5pm

520 Edinburgh Dr. Moncton, NB E1E 4C6

January 7 workout

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  • January 7...

“Fran”
21-15-9 reps of:
Thrusters (95/65#)
Pullups

There's pain, then there's CrossFit pain...

There's pain, then there's CrossFit pain…

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7 Responses to “January 7 workout”

  1. Woot woot!!

    Everybody is doing Fran tonight…that’s awesome!

    I am aiming for 5:30 or less!!

  2. you doing fran at 630, is there a 730 class? – was too poky and seems the new reservation thingy no longer accepting people for 630 🙁

  3. Ya, tonight I can take 7:30. The reservations will accept up to 8 people. I know tonight’s 6:30 class is booked solid.

  4. CFWU x 3 (2 rounds only of pull ups – green band, one knee)

    strength – Deadlifts 3-3-3
    135-155-175 (PR)
    175 was my PR for 1RM just on Dec 18th

    WOD – “fran”
    21-15-9
    55# thruster, green band 2 knee pull ups

    time: 8:33
    (1 min 22 seconds slower than last time – Dec 3 – but that was 45# and red band pull ups, so i’m happy with the progress. i really wanted 65# but after a few practice reps my back told me not yet)

    great job everyone!

  5. Strength – Back Squat: 3-3-3
    135-185-185

    WOD “Fran”

    Time: 6:21 (PR by 32s)

    I didn’t acheive my goals of less than 5:30! 🙁
    It was a bit oo much optimistic.

    But I am still happy that I improved my time by 30+ sec.

    After the WOD, I was in really bad shape….almost threw up.
    FRAN is a bad one. 😀

  6. Strenght – back squats 3-3-3
    135-185-185

    Fran – time 6:27 – it was a tough one :&

  7. CFWU (1 round of pull-ups Green Band)

    Strength
    Deadlifts 3-3-3

    155-175-180

    “Fran”
    21-15-9
    Thrusters 65#
    Pull-ups (green band foot)

    Time- 8:32 (9 secs slower than Dec 3rd, but more effort put forth using green band)
    I’m very pleased!

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