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…


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