W.O.D. 7.24.14

Fran does Fran!!

Gymnastic Skill Focus:

Thrusters (65/95#)
(time cap 10 Minutes)


Advanced Athletes can Choose "Frantasy Land"
Thrusters (65/95#)
Thrusters (75/115#)
Chest to Bar Pull-ups
Thrusters (95/135#)
Bar MU
(time cap 25 Minutes)

Community Notes:
Please join us for an "Adventure WOD" on Saturday, July 26th, at 10:00AM, meet Steph at the Annex and go from there...This is free for members, friends and family. What exactly is an ADVENTURE WOD??? Well...its kinda like a boot camp but with a big twist for the outdoors!

"The secret of joy in work is contained in one word - excellence. To know how to do something well is to enjoy it."
-Pearl S. Buck


Unknown said...

Happiness starts on the inside. The only thing that stops you from being happy is you. My friend always says that it's an 'inside job', and I agree. If your practiced and honed enough no outside interference will ever touch your inner joy.

Tim P said...

6/7 am

Brian H 8:07 65, band
Kim g 10:55scale
Melissa W 8:00, 35/rr
King 7:36 Rx
Mark C 9:59 Rx

Aimee Lyons said...

Alejandra 8:31 green/35# PR
Alison 7:43 Rx PR!
Nick Z 7:10 75# RR
Fran 9:15 35#/Green PR
Christine 10:12 15# DB Jumping PU

Congrats to Alison on her first RX FRAN and PR!
Great intensity all around!

Aimee Lyons said...

Pam 8:02 65#, purple
Audrey 8:10 45#/green
Sarah 7:44 15# to 17" box, blue/purple
Darren 6:40 Rx
Gavin 11:03 85#
Liana 8:22 35#/green --welcome to your first class! No better starting place than FRAN!

Pete 5:42 Rx
Joe 10:33 75# band
Justin R 6:43 75#
Roman 5:08 75#
Liza 7:12 45#/Green
Jill 8:56 65#ROM
Alex 6:17 65#
Mr Intensity 9:14 85#/green
Anne 9:30 40#
Rebecca 9:06 55#
Steph C 9:11 45#/band
Nick 11:42 65#/ROM

Aimee Lyons said...

Great intensity from all the athletes in the 9:30/12:00 and 4:30 classes today...You all really selected the correct weights to allow you to balance technique and intensity! kudos!

and...Congrats to Derreck who got his first Muscle up in the Clinic today!

Unknown said...


Kyle 10:14 SC
Ryan A 9:25 SC 95#
Matt H 11:14 75#
Shawna 9:32 45#/band 1st kipping pullup!
Jack L 9:23 SC

Congratulations Shawna on your first kipping pullup, and to Derreck on his first Muscle-up!!!