Friday Workout: Free Week Fran and Labor Day Schedule

Labor Day Schedule: On Monday, September 2, we will only have one class from 12-1pm. It will be an open gym format – a workout will be posted but you can make up a workout from the prior week or use the lifting area on your own.  All other classes are canceled.



Thruster technique


Level 1

15-12-9 Reps for Time of:

  • Dumbbell Thruster (30/15 per hand)
  • Ring Row

Level 2

21-15-9 Reps for Time of:

  • Thruster (95/65)
  • Pull-up

Compare to Here


  • Chris Garay will be hosting a kettlebell seminar on September 8 from 9am to noon! Register here, or visit the Facebook event for more details (registration info also included in FB event)

12 thoughts on “Friday Workout: Free Week Fran and Labor Day Schedule

  1. 5:58 15-12-9 (40#, gbpu)

  2. WOD: 4:56 L2Rx – PR by 2:52

    1. Wow – get job Simon. You smashed it!!

  3. 2:50 pr by 33s

  4. 5:00 (95# thrusters, band assisted pull-ups)

  5. 9:52 first time rx, i do not love pull ups.

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