Workout of the Day
Deadlift 5-5-5
then
"This quarter is ours" (courtesy of CrossFit Football) - As quickly as you can, perform 5 rounds of:
- 20m Bear crawl
- 5 Deadlifts with 90% 5RM
- 10 Burpees
Post weight and time to comments.
Huge improvements on FRAN challenge!
Thanks everybody for joining us last night for the finals of the Fran challenge. Overall, we were able to witness some stunning results: Over the last 8 weeks, the participants of the challenge improved on average about 28%! Furthermore, EVERYBODY saw an improvement in their results, even though some started the workout recovering from a flu or with slight injuries. We are SO PROUD!!! You definitely deserved celebrating with some ice cream or other foods that were brought to our paleo potluck. Thanks guys for participating and for sharing the yummy recipies! We will post the detailed results of the challenge tomorrow. All the best to Ben, who did the workout in the morning and could not partake in the ceremony at night because he was moving to the US. You can see in the pictures that he was represented by Rika in the award ceremony. Safe travels, Ben! Awards went to: Biggest Improvement Women's: Janie (33%), Michelle (30%), Charlotte (24%); Men's: Ben (59%), Bernard (49%), Anton (8%). Best time Women's: 1) Kerry, 2) Janie, 3) Charlotte; Men's: 1) Wayne, 2) Anton, 3) Ben.
