WORKOUT OF THE DAY, DECEMBER 3RD 2018

December 2, 2018 | LAHAINA CROSSFIT

HOLIDAY HOURS:   December 24th 7am and 8am Classes, 9-10am Open Gym Only.  December 25th - Closed.   December 31st 7am and 8am Classes, 9-10am Open Gym Only.  Jan 1st - Closed.  Mahalo! 

STRENGTH:

Every 2 minutes:

#back squats

6 Repetitions @ 76%

4 Repetitions @ 81%

3 Repetitions @ 84%

2 Repetitions @ 87%

#front squats

5 @ 71%

5 @ 74%

5 @ 77%

BeachFit will do:

5rds of 

10 DB Push Press

15/10 Cal Bike

20 Mountain Climbers (R/L=2)

WOD:

#jump start

For Time:

60 Double-Unders, 30 Dumbbell Power Snatches

60 Double-Unders, 30/21 Calorie Row (Cal Bike 20/15)

60 Double-Unders, 30 Toes to Bar

60 Double-Unders, 30/21 Calorie Row (Cal Bike 20/15)

60 Double-Unders, 30 Dumbbell Power Snatches

Rx Dumbbell - 50/35

 


WORKOUT OF THE DAY, DECEMBER 4TH 2018

December 4, 2018 | LAHAINA CROSSFIT

WOD:

#down time

Ascending Ladder for 7 Minutes:

3 Deadlifts, 3 Hang Power Cleans, 3 Push Jerks

6 Deadlifts, 6 Hang Power Cleans, 6 Push Jerks

9 Deadlifts, 9 Hang Power Cleans, 9 Push Jerks

12 Deadlifts, 12 Hang Power Cleans, 12 Push Jerks

After the round of 12 keep adding 3 Reps per Round...

Rx - 115/80

BeachFit will do KB Deadlift, KB Swing, and KB Press 

#body armor

3 Giant Sets:

10 Barbell Good Mornings

20 Dumbbell Box Step-Ups (20 inch box for all)

30 Glute Bridges

Rest 1-2:00 between sets.  This as a 60 repetition "unbroken" set, as opposed to three movements that we casually move between. Let's move at our best, but move with a purpose.

Videos:

Box Step-Up - Video
Glute Bridge - Video

CASHOUT:

#rowing + hspu

Every 2:00 x 5 Rounds:

20/14 Calorie Row

Time remaining inside each 1:30 window, Max HSPU

At the 1:30 mark of each round, all efforts stop. Mandatory rest from the 1:30-2:00 on each round.


WORKOUT OF THE DAY, DECEMBER 5TH 2018

December 4, 2018 | LAHAINA CROSSFIT

WOD:

#rugrats

On the 4:00 x 5 Rounds:

9 Burpee Box Jump Overs 

15 Dumbbell Front Squats  (2x50s/35's)  (Barbell 115/75lbs)

15/12 Calorie Assault Bike  (*18/13 Cal Row)

*The aim, stimulus wise, is to place us at round completion in the general viscinity of 2:30. This will naturally deviate somewhat between athletes, but if we are completing our first round closer to the 3:15-3:30 mark, we will not be able to sustain the intensity. If this is the case, we want to modify the repetition scheme by removing a handful of burpee box jump over repetitions and/or a handful of calories fro the bike. Let's aim to sustain the repetitions on the dumbbell front squats.

CASHOUT:

#odds and ends

For Time:

50 Weighted Ab Mat Sit Ups  (Rx+50 GHD Sit-Ups)

100' Handstand Walk  (Scale to Bear Crawl)

20 DBall Cleans (150/100)  (Scale to 100Ft Double KB Front Rack Walking Lunge (53/35lbs)

OPTIONAL "THUNDERBRO" CASHOUT:

1-3 Rounds 

Max Banded Decline Pushups (Feet Elevated on small box or couple of plates) * Can be done without band if desired

30 Banded Face Pulls 


WORKOUT THE DAY, DECEMBER 6TH 2018

December 6, 2018 | LAHAINA CROSSFIT

WOD:
 
#bootylicious
 
Emom 21 
 
Min 1: 10 Push-ups + 5 Push Jerk (95/65lbs) Rx+115/75lbs
 
Min 2: 14 Alternating Lunges + 5 Hang Squat Cleans 
(95/65lbs) Rx+115/75lbs
Min 3: 4 Down Back (8 Lengths) Shuttle sprints
 
CASHOUT:
 
#DB Row
 
1-3 Sets
 
8 Single Arm DB Row/side, then use DB with Half weight used for set of 8 and complete 10-15 Reps.   Rest as needed
 
 
 
 

WORKOUT OF THE DAY, DECEMBER 7TH 2018

December 6, 2018 | LAHAINA CROSSFIT

STRENGTH:

Stamina Squatting (Final Week) 

Alternating On the Minute x 12 (6 Rounds):

Odd Minutes: 1 Front Squat
Even Minutes: 3 Back Squats

Barbell Loaded at 85% of 1RM Front Squat For Both Lifts

BeachFit will do:

AMRAP 12

10 Goblet Squats

20 Plank Tap To Goblet (R/L=2)

200m Run

WOD:

#babs

3 Rounds:  (20 min Cap)

15 Chest to Bar Pull-Ups  (Scale to Pullups or Ring Rows)

20 Kipping HSPU (Scale to DB Push Press - loading allow us to complete ~20 repetitions unbroken when fresh)

25 Wallballs (20/14) 

30/21 Calorie Row  (Bike 25/18 Cal)

Rx+ Option of WOD:

3 Rounds:

10 Bar Muscle-ups

20 Kipping Handstand Push-ups

30 GHD Sit-ups

40 Wallballs (20/14)

 


WORKOUT OF THE DAY, DECEMBER 8TH 2018

December 8, 2018 | LAHAINA CROSSFIT

WOD:

#iron mile

For Time:

60 Power Snatches (75/55lbs)

800m Run - Together

120 Thrusters (75/55lbs)

800m Run - Together

60 Power Snatches (75/55lbs)

*Share reps on the snatches on the thrusters.  


WORKOUT OF THE DAY, DECEMBER 10TH 2018

December 9, 2018 | LAHAINA CROSSFIT

STRENGTH:

Every 2 minutes for 14 min:

#back squats

5 Repetitions @ 78%

3 Repetitions @ 82%

1 Repetition @ 86%

1 Repetition @ 88%

1 Repetition @ 90%

#front squats

4 @ 73%

4 @ 76%

4 @ 79%

BeachFit will do:

AMRAP 14

8/6 Cal Bike

10 Goblet Squats

12 Ab Mat Sit Ups  *Weighted if desired

WOD:

#freddy kruegar  (7 min Cap)

21-15-9:

Kettlebell Swings (70/53) *American Rx'd today

Lateral Barbell Burpees

This is a sprint!!

CASHOUT:

Every 2:00 x 5 Rounds:

20/14 Calorie Row  (Bike 15/10)

Time remaining inside each 1:30 window, Max HSPU

At the 1:30 mark of each round, all efforts stop. Mandatory rest from the 1:30-2:00 on each round.

*Scale to Inverted HSPU or Seated DB Press

Optional Thunder Bro Cashout:

Tabata DB Floor Press 

:20 on/:10 off for 4 minutes.  Looking for 10-15 Reps per :20

:10 Rest DBs are in lock out

 


WORKOUT OF THE DAY, DECEMBER 11TH 2018

December 11, 2018 | LAHAINA CROSSFIT

One of my all time favorite quotes! 

WOD:

#crash course

AMRAP 15:

27/18 Calorie Assault Bike  (30/21 Cal Row)

21 Ab Mat Sit Ups (Rx+GHD Sit-Ups)

15 CTB Pull-Ups

9 Power Cleans (185/135lbs)* Rx+Sandbag Cleans Over Shoulder (150/100)  Approx 70% of 1RM Power Clean

Rest as needed up to 5 minutes, then...

#midline

3 Giant Sets, resting up to 2:00 between sets:

16 Glute Bridge Raises on bench
24  Barbell Good AM's
Max Effort L-Sit on Box or Parallettes.  If not at :10 seconds, complete a Hollow Body Hold w/Plate

Rx+ Midline

3 Giant Sets, resting up to 2:00 between sets:

8 Glute Ham Raises
24 Hip Extensions
Max Effort L-Sit on Paralettes

CASHOUT:

#mup/dub

Not for score:

1-3 Rounds:

30% Max Ring Muscle-Ups* + 50 Double-Unders
30% Max Ring Muscle-Ups + 50 Double-Unders
30% Max Ring Muscle-Ups

Rest at least 1 min between rounds

*If no MUPs, scale to bench or ring dips.  5-10 Reps


WORKOUT OF THE DAY, DECEMBER 12TH 2018

December 11, 2018 | LAHAINA CROSSFIT

WOD:

#play ball

3rd for time:  (15 min Cap)

20 Alternating DB Snatches (50/35lbs) Rx+ 10 Power Snatches (135/95)

20 Box Jump Overs (24″/20″)

30 Wallballs (20/14) 

CASHOUT:

#quick cardio

600m Run

400m Row

20 Cal Bike

OPTIONAL OLY CASHOUT:

On the Minute x 10: Power Snatch

Minutes 1-5 - 1 Hang Power Snatch + 1 Power Snatch
Minute 1 - 60%
Minute 2 - 64%
Minuted 3+4+5 - 68%

Minutes 6-10 - 1 Power Snatch
Minute 6 - 72%
Minute 7 - 76%
Minutes 8+9+10 - Build to a heavy single, based off feel.

 

 


WORKOUT OF THE DAY, DECEMBER 13TH 2018

December 13, 2018 | LAHAINA CROSSFIT

Tis the Season!  Morning classes are starting to get holiday busy so please do your best to arrive on time to make for a great classs. 

WOD:

#street parking gift

EMOM 20

Min 1: 5 Lateral Burpees Over the Bar + 5 Hang Clean and Jerks

Min 2: 4 Bar Facing Burpees + 4 Thrusters

Rx 115/75lbs  

*BeachFit will do DB Hang Clean and DB Thruster

CASHOUT:

#gun show

1-3 Rounds

:40sec DB Skull Crushers on ground or bench

:20sec Rest

:40sec Barbell Curls 45/35lbs or 35/15lbs

:20sec Rest

:40sec Banded Tri Pushdowns

:20sec Rest

 


WORKOUT OF THE DAY, DECEMBER 14TH 2018

December 13, 2018 | LAHAINA CROSSFIT

WOD:

#joker (15 min Cap)

1 Toes to Bar, 10 Deadlifts

2 Toes to Bar, 9 Deadlifts

3 Toes to Bar, 8 Deadlifts

4 Toes to Bar, 7 Deadlifts

5 Toes to Bar, 6 Deadlifts

6 Toes to Bar, 5 Deadlifts

7 Toes to Bar, 4 Deadlifts

8 Toes to Bar, 3 Deadlifts

9 Toes to Bar, 2 Deadlifts

10 Toes to Bar, 1 Deadlift

Deadlift - 225/155  

*Stimulus wise we are looking for a deadlift load we could cycle for 21+ Reps unbroken when fresh.   Approx 50% of 1 RM

**Scale Toes to Bar to Hanging Knee Raises or 2x number of Toe to Bar

***BeachFit will do Double KB Deadlifts (53/35lbs)

Rest as needed up to 5 min...then,

AMRAP 12:

5 Inchworms

10 Horizontal Ring Rows

:15s Hollow Body Hold (Rx+GHD Supine Hold -Belly Up)

:20s Superman Hold (Rx+Hip Extension Hold -Belly Down)

OLY CASHOUT:

#Squat Clean + Handstand Walk 

10 Squat Cleans (60%) + 20' Handstand Walk 

8 Squat Cleans (68%) + 40' Handstand Walk 

6 Squat Cleans (75%) + 60' Handstand Walk 

4 Squat Cleans (83%) + 80' Handstand Walk 

2 Squat Cleans (90%) + 100' Handstand Walk

 


WORKOUT OF THE DAY, DECEMBER 17TH 2018

December 16, 2018 | LAHAINA CROSSFIT

Please be sure to check our schedule for class times and open gym hours during this holiday season!  Mahalo!

STRENGTH:

#squat 

Every 2 minutes: 

Tempo Pausing Back Squat

One repetition is as follows:

4 Second Negative
2 Second Pause (in squat)

The standing phase is at regular speed - no tempo assigned here or controlled speeds.

Set #1 - 60% of 1RM Back Squat
Set #2 - 62%
Set #3 - 64%
Set #4 - 66%
Set #5 - 68%
Set #6 - 70%

BeachFit will do:

EMOM 12

Min 1: 8/6 Cal Bike  Rx+10/8

Min 2:  10 Air Squats + 5 Pushups

WOD:

#belly flop

21-15-9:

Box Jump Overs (24/20)

Power Cleans  *BeachFit will do KB Swings

CTB Pull-Ups

Front Squats *BeachFit will do KB Goblet Squats

Lateral Barbell Burpees

Push Jerks  *BeachFit will do KB Push Press

Rx 115/75lbs (Rx+135/95)

*Complete 21 Reps of each movement, then 15 reps of each and finally 9 reps of each! 

CASHOUT:

#dubs and mups

Not for Score:

Set #1: 40% of Max Ring MU + 75 DU + 40% of Max Ring MU

Set #2: 35% of Max Ring MU + 75 DU + 35% of Max Ring MU

Set #3: 30% of Max Ring MU + 75 DU + 30% of Max Ring MU

Rest 1:00-2:00 between sets.

If no Mups yet, work on Mup progression or ring dips

 

 


WORKOUT OF THE DAY, DECEMBER 19TH 2018

December 18, 2018 | LAHAINA CROSSFIT

Wishing the best to Kaila as she sets off on her mainland adventure in Cali!  A Hui Hou!!

WOD:

#dopamine

On the 5:00 x 5 Rounds:

20/14 Calorie Row*

20 (or 10 Down and Back) 10m Shuttle Sprints

20/14 Calorie Assault Bike*

*If Bike/Rower/or Erg is all being used after your sprints, you can choose to do 30 Russian KB Swings (70/53lbs)

Every 5:00, for five rounds, we start the triplet. Any time after completion is rest.   In other words, rounds start on the 0:00, 5:00, 10:00, 15:00 and 20:00. We want a minimum of 1 min rest, so scale accordingly after first round. 

CASHOUT:

#midline

40-30-20: Weighted Abmat Sit Ups with DB Across Chest (Rx+GHD Sit-Ups)

*After each set, complete a 1:00 DB Hold (150/100) across the chest OR front rack hold with two kettlebells (53/35's) for the duration. The holds do not need to be unbroken - these are total times.


WORKOUT OF THE DAY, DECEMBER 19TH 2018

December 18, 2018 | LAHAINA CROSSFIT

STRENGTH:

#overhead squats (12 Min)

3 sets of 5 Reps (Building to a Heavy 5 Rep)

*Scale to Front Squats if necessary

BeachFit will do:

1000m Row

40 Plank Taps (R/L=2)

500m Row

20 Burpees

WOD:

#Dead Arm

AMRAP 12:

5 Strict Handstand Pushups *Scale to 5 Strict Press or Push Press

10 Overhead Squats (95/65)  *Scale to Front Squats 

15 Deadlifts (95/65)

BeachFit will do:

5 DB Push Press  (35/20lbs)

10 DB Front Squats

15 DB Deadlifts

 

 


WORKOUT OF THE DAY, DECEMBER 20TH 2018

December 19, 2018 | LAHAINA CROSSFIT

WOD:

#just move

AMRAP 25 

40 Double Unders  (80 Singles) 

20 Cal Bike (or Row)

20 KB Swings (70/53lbs)

10 Hand Release Pushup

10 (per leg) Jumping Alternating Split Lunges 

10 Toes To Bar (Scale to Dead Bugs)

CASHOUT:

#band aid

1-3 Rounds

20 Banded Seated Rows

40 Banded Pull Aparts

 

 

 


WORKOUT OF THE DAY, DECEMBER 21ST 2018

December 20, 2018 | LAHAINA CROSSFIT

UPDATED HOLIDAY HOURS:   Sunday December 23rd 8-10am Open Gym (This is only for THIS SUNDAY), December 24th 6, 7, 8am Classes, 9-10:30am Open Gym.  December 25th - Closed.   December 31st 7am and 8am Classes, 9-10am Open Gym Only.  Jan 1st - Closed.  Please be respectful of Open Gym times and have your workouts complete and equipment put away by close. Mahalo! 

WOD:

#vader

3 Rounds: (15 Min Cap)

24/17 Calorie Row

21 Wallballs

18 Alternating Dumbbell Snatches

15 Lateral Burpees over DB or Bar

Rx Wallball - 20/14 (Males 10' Target, Females 9')
Rx Dumbbell - 50/35

CASHOUT:

#body armor

3 "Giant Sets":

8 Bench Press Repetitions (Build up in load)

Max Strict Chest to Bar Pull-Ups

20 Weighted Sit-Ups

Rest as needed.

OPTIONAL OLY WORK:

On the Minute x 10:

1 Push Jerk
1 Split Jerk

All repetitions are taken from the rack. 
Percentages are based off best 1RM Split Jerk.

Set #1 - 50%
Set #2 - 55%
Set #3 - 60%
Set #4 - 65%
Set #5 - 70%
Sets #6-10 (5 Sets) - Build to a heavy complex for the day.

 

 

 


WORKOUT OF THE DAY, DECEMBER 22ND 2018

December 22, 2018 | LAHAINA CROSSFIT

WOD:

#power puff

Teams of 3. 1 working, 2 Resting.  All run together

100 Toes to Bar 

400m Run Together

50 Power Cleans (155/105lbs)

800m Run Together

50 Power Cleans (155/105lbs)

400m Run Together

100 Toes to Bar


WORKOUT OF THE DAY, DECEMBER 24TH 2018

December 23, 2018 | LAHAINA CROSSFIT

Holiday Hours Below! December 24th 6, 7, 8am Classes, 9-10:30am Open Gym.  December 25th - Closed.   December 31st 7am and 8am Classes, 9-10am Open Gym Only.  Jan 1st - Closed. Please be respectful of Open Gym times and have your workouts complete and equipment put away by close. Mahalo! 

WOD:

#12 Days of Christmas 

1 Barbell Cluster (135/95lbs)  (Scale KB Tator Squat Clean)

2 DB Power Snatch (70/50lbs)

3 Deadlifts (135/95lbs)

4 Burpees

5 Toe To Bar  (Scale to Hanging Knee Raise or Deadbugs

6 Box Jumps (24/20)

7 Handstand Pushups (Scale to Hand Release Pushups)

8 KB Goblet Alternating Reverse Lunges (4 per leg) (70/53lbs)

9 KB Swings (70/53lbs)

10 Plank (Up Up Down Down) Rx+GHD Sit Ups

11 Wall Balls (30/20lbs)

12 Assault Bike Cal (or Row/Ski Erg)

Ex:

1 Cluster
2 DB Power Snatch  + 1 Cluster
3 Deadlifts + 2 DB Power Snatch + 1 Cluster
4 Burpees + 3 Deadlifts + 2 DB Power Snatch + 1 Cluster
5 TTB + 4 Burpees + 3 Deadlifts + 2 DB Power Snatch + 1 Cluster

Continuing this flow for a full 12 rounds, with the final round starting with the 12 calorie assault bike.


WORKOUT OF TH DAY, DECEMBER 25TH 2018

December 24, 2018 | LAHAINA CROSSFIT

MELE KALIKIMAKA FROM ALL OF US AT LAHAINA CROSSFIT! HAVE A GREAT DAY WITH FAMILY AND FRIENDS! SEE YOU ALL ON WEDNESDAY - REGULAR CLASS HOURS AS SEEN ON OUR SCHEDULE.

WOD:

#holiday hangover

150 BURPEES ON THE BEACH 

 


WORKOUT OF THE DAY, DECEMBER 26TH 2018

December 25, 2018 | LAHAINA CROSSFIT

Time to keep it back into gear!  Hope everyone had a great Christmas Holiday!

 WOD:

#clean sheet

Part #1 - AMRAP 3:
9/6 Calorie Assault Bike, Row, or Ski  (Running option 100m Sprint)
9 Power Cleans (95/65) ** BeachFit KB Deadlifts

- Rest 3:00 -

Part #2 - AMRAP 3:

9/6 Calorie Assault Bike, Row or Ski  
7 Hang Squat Cleans (115/80) **BeachFit KB Tators

- Rest 3:00 -

Part #3 - AMRAP 3:
9/6 Calorie Assault Bike
5 Squat Cleans (135/95) **BeachFit KB Goblet Squats

**Part #1 - A load we could clean (power or squat) or 24+ repetitions unbroken when fresh.
Part #2 - A load we could clean (power or squat) or 18+ repetitions unbroken when fresh.
Part #3 - A load we could clean (power or squat) or 12+ repetitions unbroken when fresh.

CASHOUT:

#upside down

21-18-15-12-9:

Kettlebell Swings (53/35)

25' Handstand Walk  **Scale to Bearwalks, 2 Wall Climbs per round or 20sec Handstand hold against wall

OPTION OLY WORK:

On the 1:30 x 5 Sets:

1 Power Clean
1 Hang Squat Clean
1 Squat Clean

Percentages based off 1RM Squat Clean:

Set #1 - 65%
Set #2 - 70%
Sets #3+4+5 - Build to a heavy, but not max effort, complex for the day.

 


WORKOUT OF THE DAY, DECEMBER 27TH 2018

December 27, 2018 | LAHAINA CROSSFIT

WOD:

#guilty pleasure

3rd for time:  (24 Min Cap)

400m Run

150 Double Unders (Scale to Singles)

100m Farmers Carry (70/53lbs) 

50 Sit Ups

25 Barbell Thrusters (45/35lbs)

CASHOUT:

#which way to the beach

2-4 Sets

10-12 Barbell Bicep Curl

10-12 DB Tricep Skull Crushers

Rest as needed


WORKOUT OF THE DAY, DECEMBER 28TH 2018

December 27, 2018 | LAHAINA CROSSFIT

HAPPY ALOHA FRIDAY!  UPDATED HOLIDAY HOURS! 

WOD:

#over and out

For Time:

20 Power Snatches (95/65lbs)  *Scale to Power Clean

20 Barbell-Facing Burpees

20 Overhead Squats (95/65lbs) *Scale to Front Squats

20 Barbell-Facing Burpees

20 Squat Snatches (95/65lbs) *Scale to Front Rack Lunges - 20 per leg

Beachfit will do:

For Time:

20 DB Power Snatches (35/20lbs

20 DB-Facing Burpees

20 DB Front Squats 

20 Barbell-Facing Burpees

20 DB Front Rack Lunges 20 per leg

CASHOUT:

#Odd-Object

1-3 "Giant Sets":

:30 Second Handstand Hold *Scale to Barbell Overhead Hold

:30 Second D-Ball Hold (150/100) *Scale to Front Rack KB Hold

:30 Second Static Hold in Overhead Squat (135/95) *Scale to Wall Facing Squat with arms up

:30 Second Weighted Hip Extension (45/35) *Scale to Good Mornings

 

 


WORKOUT OF THE DAY, DECEMBER 29TH 2018

December 29, 2018 | LAHAINA CROSSFIT

Updated Holiday Hours:  Sunday December 30th: 8-10am Open Gym.  Monday December 31st:  6am, 7am and 8am CrossFit Classes, then Open Gym 9am-10:30am.  Closed on New Years Day!  

Please be respectful of Open Gym times and have your workouts complete and equipment put away by close. Mahalo! 

WOD:

#99 problems

Teams of 3.  Run all together.  1 working and 2 resting with all other movements. 

400m Run (together)

99 KB Swings

400m Run (together)

99 Toes to Bar

400m Run (together)

99 Wall Balls (20/14lbs)

400m Run (together)

99 Burpees

400m Run (together)

99 Alternating DB Snatch (50/35lbs)

400m Run (together)

99 Alternating KB Goblet Lunges (70/53lbs)

 


WORKOUT OF THE DAY, DECEMBER 31ST 2018

December 30, 2018 | LAHAINA CROSSFIT

December 31st: 6am, 7am, 8am CrossFit Classes; 9-10:30 Open Gym.  January 1st - Closed

STRENGTH:

#back squats 

Every 1:30 for 7:30 min:

5 Sets of 2 Repetitions

8-Second Pause in the Bottom

Set #1 - 50% of 1RM Back Squat
Set #2 - 53%
Set #3 - 56%
Set #4 - 59%
Set #5 - 62%

BeachFit will do:

Every 1:30 for 7:30

5 sets of 5 Goblet Squats 

5 Second Pause at Bottom

WOD:

#fran

21-15-9:

Thrusters (95/65lbs)

Pull-Ups (Scale to Jumping Pullups or Ring Rows)

OR

#frantastic

21 Thrusters + 9 Ring Muscle-Ups (115/80lbs)

15 Thrusters + 15 CTB Pull-Ups

9 Thrusters + 21 Pull-Ups

If we have under a 2:30 "Fran" time, let's complete the second option today - "Frantastic", which aims to put us more into that near 4:00 range.

If we have over a 2:30 "Fran", we recommend completing this as Rx today. 

Everyone needs to get the 21 thrusters unbroken.

If the weight is heavy enough so that we need to break up the first set of 21 thrusters, we likely will be missing our desired stimulus. In "Fran", we are looking for a aggressive charge from the onset. This is truly what we are after.

CASHOUT:

#flushit

1 Mile Run or 2K Row