Workout of the Day

12 Days of Xmas, Day 2 – “FRAN”

Ive had a few questions regarding the London Throwdown so heres a reminder of the details. Its set to take place at the Brunel Indoor Athletics Arena on the wknd of 26th/27th January. If you would like to go you can pick up your spectator tickets here. The guys who are already going are stopping in the Travel Lodge, Uxbridge. For transport we can just car pool when we know how many are going. We have one athlete competing in the individual Male catergory from Teesside.


As a young athlete, Coach Greg Glassman (founder of CrossFit) believed training withweights would help him become a better gymnast. When three sets of eight lateral raises with a Ted Williams weightlifting set didn’treplicate the feeling produced by a two-minute routine on the rings or parallel bars, Coach had to get creative. After coming up with and self-testing a workout involving three rounds of 21, 15 and 9 Thrusters and pull-ups, Coach promptly threw up—but he knew he had found something that would make him better at his sport.

It was decreed that anything that leaves you on your back after 5 mins, looking up at the sky thinking “what the f**k just happened to me had to be named after a woman……And so the first lady was born and her name was FRAN.

Warm up

Run 800m, Stretch and mobilise

Thruster Tekkers


21-15-9 reps for time:

  • Thrusters @ 30kg/42.5kg
  • Pull ups

See the story behind “FRAN” here, this is a must see video 🙂

Book into a class

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