WOD

Mon, Sep 29 2025

Fri, Dec 12, 2025 at 6:00pm Holiday Party

Coach J

Two CrossFitters walk into a bar... what do they say to each other?

We're closing out our benchmark month of September with the pinnacle of all workouts - FRAN. If you've done Fran before, you know it, you love it, you hate it... it's all the emotions wrapped into one. It's also a very effective, potent dose of fitness in a small package (can you say 'Fran Cough' anyone?).

I'll reveal the answer to today's riddle in class. See you there!

Coach B

Please post the punchline here!

Coach J

Also... check your email for a special announcement regarding our October giveaway. You won't want to miss it!!!

Most Recent Benchmark:
Snatch Max on Jan 5, 2026 (6 days ago)

CrossFit 20250929

FRAN

Upper body Strength 20250929

Fruits and Veggies!

CrossFit 20250929

(No Results Tracked)
WARM-UP:
200m walk
30 jumping jacks
20 med-ball air squats
30 skier jacks
20 med-ball strict presses
30 jumping pull-ups (fast up, fast down)
10 ring rows
20 med-ball thrusters
30 med-ball Russian twists
10 ring rows
20 med-ball thrusters

SKILL/STRENGTH: EMOTM x 8mins
1 clean pull
1 hang power clean
1 thruster
– Build to a moderate load, but only as quality mechanics allow

BENCHMARK WOD 'FRAN': BENCHMARK WOD 'FRAN': 21-15-9 reps for time
Rx:
STIMULUS 2:00-10:00
Thrusters (95/65)
Pull-ups

Rx2 75/55 and/or scaled pull-ups
Rx3 45/35, ring rows

MODIFICATIONS:
-Thrusters, modify weight so can complete the first 21 reps unbroken
-Pull-ups, if volume too high on kipping pull-ups, modify to 15-12-9 or 12-9-6

STIMULUS NOTES:
2:00-10:00
Thrusters in 1-2 sets
Pull-ups in 1-4 sets

STRETCHING:
1:00 lacrosse ball chest mash/side
1:00 lacrosse ball shoulder mash/side

Coach B 2:54pm
Congrats to Brandon on 100 classes!!!