Precious and the K Hole

An amazing day and night of lifting yesterday. The totals have been set. Its a damn good time to reset your sights on some bigger lifting in the pre Christmas CF Total. And massive thanks to Precious McKenzie for his time to coach and inspire in a memorable night at CFN. Umm..Fran. Good luck :)


Hips / Shouders

* choose 4 mobility drills off MWOD charts.

3 minutes each


” Fran with Benefits  ”

In 10 minutes perform the following :

21-15-9 of

Thruster (42.5/30)

Pull Up

Establish a 1-RM Clean & Jerk in the remainder of the 10 minutes.

POST TWO SCORES – You must post two scores; (1) time to complete “Fran”, and (2) heaviest successful clean & jerk within the 10 minute period.