Friday Workout: Fran

When Alex serenades the class before the WOD…


Spend 15 Minutes building to a heavy single Thruster

*During rest intervals between singles work on improving position and mobility


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


This is the final week to vote for your choices in the “Best of C-ville”!  Please head over to to cast your votes today.  Thanks to your support and nominations, we are in the TOP 5for three separate categories under “Health and Fitness.” Thank you!  Best Niche Gym: CrossFit Charlottesville | Best Fitness Class: C’ville Burn | Best Personal Trainer: Scott Linton

2 thoughts on “Friday Workout: Fran

  1. 5:52, new PR

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