Long time – Thu 9.21.17

 In W.O.D.

It’s been a long time since we’ve done “Fran”.  Today’s the day!

Strength:  Thruster 5-4-3-2-1.  Increase the weight as you decrease the reps.  This is not necessarily for a PR, but at least the last 2-3 sets should be above your “Fran” weight.  These sets should be Cleaned from the floor.  A “Cluster” on the first rep is fine.

Conditioning: “Fran”
21-15-9:
– Thrusters (95/65#)
– Pull Ups

Scaling Down? Thrusters w/ Dumbells and Ring Rows (as parallel to floor as can)
Scaling Up? “Heavy Fran” = 135/95# thrusters and 40-50#/15-25# Pull Ups

Compare to 10.26.16


We’ve been practicing and testing the Oly lifts this past week.

All of our coaches train in the Oly lifts for various reasons; Leighna competes in them, Buck uses them in his Highland Games competitions, and Phil studies and practices them non-stop to be better/stronger at CrossFit and at life!  If you are interested in learning more about Olympic-style Weightlifting, then speak to a coach or email Phil at [email protected]


Saturday, September 30th will be the Dixon Scottish Highland Games and Gathering at the Dixon Mayfair.  Come on out to watch Coach Buck, Mikaela, and the rest of the Iron Thistle Highlanders throw in the Games!


For September, Sweat Angels is partnering with Rescue Bank. Rescue Bank provides food to rescue organizations so that they can focus on finding homes for each pet! Every check-in will help provide 4 bowls of food to a shelter animal. #care4animals

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