6/9/11

deadlift- work up to 5rm

then

deadlift (90% of bodyweight) / burpee box jump (24/20)

10-9-8-7-6-5-4-3-2-1

6/7/11

Skill Work:

Snatch progression with weight 1. squat snatch 2. hang snatch 3. power snatch

muscle ups

work in sets of 5 snatches, 3 muscle ups

then

1000m row for time

6/6/11

front squat 5x5

hang clean 5x3

then

1 min row for calories

1 min rest

1 min slam ball (catch on first bounce)

1 min rest

1 min box jump (24/20)

2 min rest

x 3-5 rounds time permitting

Team Fran

Don't forget tomorrow is team fran, hope to see you out there.

We would like to say welcome to some new people to the box: Cindy, Jimmy, Joe and Sara.

T-shirts have been ordered, they should be in by 6/13/11. We are getting mens medium and large, womens small and medium.

They are a dark charcoal  tri-blend with our logo on the front and unbroken on the back. $20 dollars per shirt so grab them up while you can.

6/4/11

bench 5x5 then work up to 1rm

back squat 5x5 then work up to 1rm

then

100m sprint , 10 push ups x6

1 min recovery between rounds

6/1/11

Fr. squat 5x5

hspu 5x3

then

5 t2b

10 deadlifts (250/175)

15 burpees

x5 for time

Were Open

We are now open to the public, hope to see you there!

Team Fran

June 5th at 11am

Members of CrossFit Spring Hill and CrossFit En Fuego. Open to the public free of charge.

Teams of five to complete

500m run

300 thrusters (95/65)

250 pull ups

500m run

for time

Opening Day

Just a reminder tomorrow is our day to open to the public. Check out the schedule to see what class times are best for you. We will have three in the morning and three in the late afternoon/ evening. This is our tentative schedule for now. As time goes on we will adjust to see what times work best for everyone.

On a side note I would like to say Happy Memorial Day to everyone. If you haven't tried the "Murph" challenge then I suggest you go out and try it in honor of all our fallen soldiers.

Murph

1 mile run

100 pull ups

200 push ups

300 squats

1 mile run

for time

Page 109 of 111

109

CrossFit Journal: The Performance-Based Lifestyle Resource Forging Elite Websites RokFit