04/27/11 – FRAN!

The Warrior Challenge –  Erin and I just signed up! -Hosted by Jersey Shore CrossFit –  A number of our members did this challenge last year and had a blast.  Let’s get a big group for this year.  I know some people have already signed up.  Please write your name down if you are signing up.

Saturday, 05/21 – CrossFit 908 meets Crossfit OTG for a workout in Williamstown, NJ. We’ll workout in the morning, then make our way to AC to party the day/night/early morning away. We booked two rooms at the Trump Plaza for May 21.  If you are interested, sign your name up on the whiteboard.

Fundamentals – We will be starting a new Fundamentals group on Tuesday, 05/03 @ 6:45pm.  The class will run for 4 weeks meeting on Tuesday and Thursday nights.  If you know anyone who is interested, please have them contact [email protected]

PJ’s Movie Corner

Today’s Recipe – Chocolate Power Balls – Elana’s Pantry

Today’s Links –


Carla working through some dumbbell thrusters
The 6am crew running...Outside workouts are back!


  • Mobility Warm Up
  • Additional Group Structured Warm up
  • WOD – FRAN – 21-15-9 reps for time of
    • Thrusters (95/65)
    • Pull Ups
      • NOTE: Fran is a quintessential CrossFit workout.  It’s a couplet (two exercises), and it has one of the most basic rep schemes.  The workout is supposed to hurt, a lot.  What does that mean?  That means you should pick a weight on Thrusters that is going to challenge you, but that you will be able to string reps together.  I don’t want the workout to take you longer than 10 minutes.  The heaviest a guy will use is 95#, and the heaviest a girl will use is 65#.  The workout is supposed to be a “sprint” of sorts.  Top times in the world are right around 2 minutes.  Really push it on this one.  Don’t make the workout too hard for yourself.  If you find yourself doing 1 pull up every 30 seconds, you have lost the intensity that this workout demands.  Get after it!
  • 3 x 25 GHD Hip Extensions
  • Stretch