Today at 10:00 the Fran-Off is going down at CrossFit Sweatshop in Walnut Creek. Dan, Johnny M, and Donny B are participating. So we are going to celebrate with our own Frantastic Fran.
Mobility: Joint Capsule Stretch
Skill: Clean, Front Squat, & Thruster
21-15-9 for time
Cool Down: Mash forearms with knee, roller, stick, lacrosse ball etc. Stretch triceps with band
Also, I want to give a big CFP shout out to Scott Truger for helping me cook up this new Web site. Make sure to give Scott special treatment during the next workout: rack his weights, wipe the sweat off his brow, do some of his burpees for him…