CrossFit One World: DECEMBER PR'S

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January 06, 2013

DECEMBER PR'S

I almost forgot to post this! Great job everyone. Keep up the hard work!!!

I have October, November, and December PR's to update on our Wall of Fame. I just haven't had a chance to do it. I'll try and make it happen this week.

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We have extended the sign-up period to 1/11 for our first Boot Camp session. Click the link on the left sidebar for more information about Boot Camp.

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WORKOUT 1/7/2012

5 x 3 front squat
5 x 3 press

Then....

"Fran"

21/15/9 reps for time of:

Thruster (M:95#/W:65#)
Pull-up

"The Fran Gauge"

5+ minutes- You got work to do kid!
4-5 minutes- Not bad, keep plugging away!
3-4 minutes- Damn, that's pretty good!
Sub 3 minutes- Retire from Fran and never do it again! You've earned it.

Here is a video clip of some old school One World. Austin Begiebing (now the owner of CrossFit Milpitas), Jolie Gentry (2007 CrossFit Games Champion, now training at Catalyst Athletics and occasionally at One World), and me (still here at the gym I love!!!). This video is from 12/18/2007. So funny that we were squatting to medicine balls, now known across CrossFit land as "squatting to a butt ball." Those late nights at One World back in the day were so much fun!!!