Benchmark Week – “Fran”

CROSSFIT TOTAL
Saturday, April 3rd, 9am-Noon

We’re giving you ONE MONTH FREE when you
refer a friend to our upcoming Bootcamps starting April 12th!!

WOD for Friday 040210 — Click Here For Today’s Schedule
 “Fran” 
21-15-9 Rep Rounds For Time Of:
Barbell Thrusters (95/65)
Pullups

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Today’s Benchmark WOD is “Fran”.  Thrusters must travel from below parallel squat to fully locked out overhead position.  Pullups must be done from full extension in the elbows to chin over the bar. 

OPEN GYM tonight from 7-8pm!  Missed a Benchmark this week?  Come make it up!

*SURVEY QUESTION OF THE DAY*
Be honest.  Did you get punked by yesterday’s April Fool’s WOD, Vera?  Post answer to comments

EVENTS @ CROSSFIT DURHAM
Strength & Conditioning Total — Saturday, April 3rd — FREE for all members
Ashley’s Regionals Fundraiser— Saturday, April 17th
Womens Self Defense Seminar — Saturday, April 24th
 Whole9 Nutrition Workshop — Thursday, May 6th — 9 spots left!

Upcoming FOUNDATIONS Classes
Starting April 20th (Tues/Thurs @7pm)
Starting May 11th (Tues/Thurs @7pm)

Bootcamps – Starting April 12th
Strength & Conditioning Bootcamp (M/W/F @ 6:15am)
Strength & Conditioning Bootcamp (M/W/F @ 7:15am)
Strength & Conditioning Bootcamp (M/W/F @ 6:00pm)
Weight Loss Bootcamp (M/W/F @ 7:00pm)

Fran done with chinups!!  
 [youtube]http://www.youtube.com/watch?v=IVBgKB4Gnsw[/youtube]