W.O.D FOR MONDAY 3/18/13





FRAN IS A CROSSFIT BENCHMARK WOD. FRAN WILL TEST YOU IN EVERY WAY. THIS WORKOUT TESTS YOUR OVERALL STRENGTH, ENDURANCE, YOUR FOCUS, DETERMINATION. THIS IS A GREAT WORKOUT REGARDLESS OF WHAT CONDITION YOU THINK YOU’RE IN. IF THIS IS YOUR FIRST TIME DOING IT, MAKE SURE YOU USE THE EXACT SAME CONDITIONS THE SECOND TIME TO GET AN ACCURATE IDEA OF HOW MUCH YOU’VE IMPROVED. For example if you use an 85lb bar and a green band. use the same weight and band next time to see how much faster you can get through it. Good luck and Godspeed. Puke buckets are available. please dont puke in the chalk bucket. it wastes chalk.














*I joined Crossfit Lighthouse a little over two years ago and it was one of the best healthcare decisions that I have ever made. Before Crossfit I had always belonged to a gym but the workouts had become boring and I had lost most of my motivation to workout. I found myself overweight, tired and not anywhere near as strong as I would have liked. All of that changed after several months at Crossfit. The camaraderie, competitive environment, and coaching pushes people to work harder and be stronger than they think is possible. Over the past two years I have gained a tremendous amount of strength, lost weight and significantly increased muscle mass. It is almost never easy, but it is always fun. With the constant variation it is nearly impossible to get bored! Once you start you won’t regret the decision and you will almost certainly never look at working out the same way again.*
Doug Greco *Results will vary on each individual*,

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