CrossFit | 200917
Thursday

200917

Workout of the Day

67

Friendly Fran

3 rounds for time of:
21 thrusters
21 chest-to-bar pull-ups

♀ 85 lb. ♂ 115 lb.

Reduce reps and/or loading to try to finish within 12 minutes.

Post time to comments.

CEO Throws First Pitch

17
Friendly Roza

Eric Roza kicks off this year’s CrossFit Games with Friendly Fran.

Watch

CrossFit Seminar Staff member Spencer Hendel provides tips for performing CrossFit WOD 200917, Friendly Fran. CrossFit Games athletes will complete this event on Friday between 9:00 a.m. and 12 p.m. local time.

WatchFriendly Fran Tips

Comments on 200917

84 Comments

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Kury Akin
January 30th, 2021 at 1:08 pm
Commented on: 200917

11:39. 9R 5 thrusters@45kg and 5 C2B mostly strict.

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Nate Gordon
December 14th, 2020 at 10:41 pm
Commented on: 200917

15:59

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MaKenan Sciandra
November 15th, 2020 at 6:10 pm
Commented on: 200917

85#

12:42

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Cy Azizi
November 11th, 2020 at 5:29 pm
Commented on: 200917

95#. 23:37

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Jeff Chalfant
October 8th, 2020 at 9:45 pm
Commented on: 200917

15:20 with 50lb. Dumbbells. Went bad quick after the first 9 thrusters. Broke the first round of thrusters 9-7-5, and the remaining into 7-5-5-4, the first two rounds of pullups 7-5-5-4, and the last round of pullups 4-5-5-7


humbling and hard as hell



180/41/69”

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Giuseppe Petrillo
October 3rd, 2020 at 8:17 am
Commented on: 200917

10:54 rx’d

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Morgan Greene
October 1st, 2020 at 1:03 pm
Commented on: 200917

12 min time cap: 2 rds + 17 thruster in 3rd round

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Hank McKibban
September 30th, 2020 at 7:11 pm
Commented on: 200917

13:46 (105#)

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Manchild Manchild
September 27th, 2020 at 4:00 pm
Commented on: 200917

35# dumbbells


12:23

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Aaron Guevara
September 25th, 2020 at 10:22 pm
Commented on: 200917

95 #, 75# Thrusters

time: 13:40

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Cor Oz
September 24th, 2020 at 6:20 pm
Commented on: 200917

Friendly Fran

3 rounds for time of:

21 thrusters

21 chest-to-bar pull-ups

♀ 85 lb. ♂ 115 lb.

Reduce reps and/or loading to try to finish within 12 minutes.


GENERAL WARM-UP


AMRAP 7:

10 air squats

25-ft bear crawl

10 ring rows

25-ft crab walk

5 inchworms + push-up


SPECIFIC WARM-UP


Thruster

Perform 5 reps of each step of the progression with an empty barbell:

5 front squats

5 push-presses (squat-width stance)

5 thrusters with a pause at the top

5 cycled thrusters


Pull-up

Perform 5-10 reps of each:

Hollow rock

Superman rock

Scapular pull-up

Kip swing

Pull-up


12 minute timer went off at 2 rounds +12 thrusters.

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Phill Kiddoo
September 23rd, 2020 at 2:32 am
Commented on: 200917

13:01 rxd.

Maybe should have scaled but damn it was awesomely humbling.

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Mike Gutto
September 22nd, 2020 at 10:41 pm
Commented on: 200917

Scaled

two 35lbs kbs for thrusters

13mind 36secs

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Marcel Ferreira Martins
September 22nd, 2020 at 10:48 am
Commented on: 200917

M/39/111kg

3 rounds

21 Thrusters 44kg

Ctb

13'30"

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Andrew Eckert
September 22nd, 2020 at 1:26 am
Commented on: 200917

M/37

85#

11:15

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Patrick Rode
September 21st, 2020 at 5:37 am
Commented on: 200917

M 32/ 181cm/91kg


RX‘d 8:03

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Antoine Vial
September 20th, 2020 at 4:00 pm
Commented on: 200917

22'13''

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Ralph Keeley
September 19th, 2020 at 4:35 am
Commented on: 200917

M/34/6’/175#


12:30 Rx

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Brian Louchis
September 19th, 2020 at 3:34 am
Commented on: 200917

115 lb thrusters and C2B pull-ups but only 15 reps per round


9:40

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Coastie Nick
September 18th, 2020 at 10:21 pm
Commented on: 200917

Rx’d

13:22

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Joshua Bravo
September 18th, 2020 at 8:05 pm
Commented on: 200917

TIME 11:17 RX

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Christian Simpson
September 18th, 2020 at 6:10 pm
Commented on: 200917

Sc to 85#, kipping pu

17:46

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Greg Fairbanks
September 18th, 2020 at 4:07 pm
Commented on: 200917

Couldn't use a pullup bar outside today

Sub 3 rds

21 thrusters 75#

21 pushups


14:29

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Myles Lance
September 18th, 2020 at 3:07 pm
Commented on: 200917

15:46

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Patrick Doyle
September 18th, 2020 at 1:32 pm
Commented on: 200917

3 Rounds for time:

21 Thrusters 75#

21 C2B pull Ups

11:43

57/M

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Alex Pham
September 18th, 2020 at 1:09 pm
Commented on: 200917

11:27

35# dbs thrusters

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Steven Thunander
September 18th, 2020 at 12:52 am
Commented on: 200917

Globo scale: Intermediates scale Fran Rxed weights but keep the reps the same. Scaled scale reps down, doing either "Fran" or scaling from there. Home gym with limited equipment do dumbbell thrusters 35/50lbs and strict pullups.

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Tripp Starling
September 17th, 2020 at 11:49 pm
Commented on: 200917

75# (10-6-5)(7-7-7)(10-6-5)

C2B Sets of 3

11:20


Jackie

35#

ring rows

8:10


(edited)
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Jeffrey Howard
September 17th, 2020 at 11:37 pm
Commented on: 200917

M/24/5'8"/160lb

CrossFit AFK


10:47 - Rx

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Erica McLean
September 17th, 2020 at 11:35 pm
Commented on: 200917

Subbed to 55lbs and pullups

11:39

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Shaun Stapleton
September 17th, 2020 at 10:46 pm
Commented on: 200917

Rx 14:36 ouch


35/195/5’9/M

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Ashley Colenutt
September 17th, 2020 at 10:42 pm
Commented on: 200917

3 Rounds

21 thrusters at 65#

12 CTB

10:20


Super fun workout : )

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Joe Weins
September 17th, 2020 at 10:28 pm
Commented on: 200917

Have been following my gym’s programming for the last 3 years. But figured why not try the Games workouts this weekend.


Mens Rx 10:18


That last round... FUX!

1:7-7-7/7-7-7

2:7-6-5-3/11-6-4

3:7-5-5-4/7-5-3-2-2-2


Very humbling, once again!


15min rest then found 1RM front squat ~10min


315lb (15lb PR)

(edited)
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Charlie Pokorny
September 18th, 2020 at 5:10 am

Nice work!

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Brian Louchis
September 19th, 2020 at 3:36 am

Insane!

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Troy Bruun
September 17th, 2020 at 10:26 pm
Commented on: 200917

3 rds: 7:30


21 Thrusters (80lbs)

12 Strict C2B

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Steve Day
September 17th, 2020 at 9:47 pm
Commented on: 200917

Scaled

95lbs/strict pullups


11:12

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Jason McGlamery
September 17th, 2020 at 9:05 pm
Commented on: 200917

New to crossfit.

Ran a mile

Did routine @95# thrusters

23.25 minutes

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Mike K
September 17th, 2020 at 8:36 pm
Commented on: 200917

round 1

21 75lbs thrusters

21 pull-ups

round 2

21 65lbs thrusters

21 pull-ups

round 3

21 65lbs thrusters

21 pull-ups

13:57

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Adriano Teles
September 17th, 2020 at 8:15 pm
Commented on: CEO Throws First Pitch

Great example and now we have a time to beat haha!!! Cheers from Brazil!

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Daniel Robinson
September 17th, 2020 at 6:15 pm
Commented on: 200917

Scaled - 14:41 at 75-lbs.

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Keith Diehl
September 17th, 2020 at 5:52 pm
Commented on: CEO Throws First Pitch

Nicely done on the workout! I love that this sport is for EVERYONE!


But the mask...I love Crossfit and want it to work with Eric at the helm but Crossfit is about health, you have to be 100% on point, and right now it is important for everyone's health to wear a mask when appropriate (when inside shared space or when others are around).

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Bob Beardsley
September 20th, 2020 at 9:17 pm

Any concerns about the long term weakening of the immune system from wearing a mask?

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Keith Diehl
September 22nd, 2020 at 7:31 pm

@Bob...no. It is not something I've heard of and expect that it could only be be an outcome of extremely long duration mask wearing. Do you think immune system weakening was Eric's concern and the reason he started wearing the mask incorrectly and then removed it at the end?

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Joseph Moore
September 17th, 2020 at 5:29 pm
Commented on: 200917

13:18 scaled

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Jose Gonzalez
September 17th, 2020 at 5:19 pm
Commented on: 200917

40lbs on stubby bar

30lbs dumbbells bent over rows


8:02


Played it safe with load. Will increase next time!

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Chris Meldrum
September 17th, 2020 at 5:15 pm
Commented on: 200917

As rx’d, 12:35.


Tough.  115 started out feeling not that much different than 95, but I felt all of that extra weight by the end.  Broke thrusters 12-9 in round 1 and then 7-7-7.  Did C2B pull-ups in sets of 3 until last round, where I had to start doing singles after 6.  Did this on the outside pull-up bar.  Tradeoffs – higher bar allows for a full kip, but it was definitely wet on this rainy day.


47m/5'10"/180

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Nir Huna
September 17th, 2020 at 4:31 pm
Commented on: 200917

Rx 15:05 min


sincerely didn’t notice the time cap in the instruction until after the workout. Felt good though.

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Nathanael Akin
September 17th, 2020 at 4:30 pm
Commented on: 200917

Did regular Fran today to try for a PR and got it!


New Fran=3:18

Old Fran=3:58


I'll give Friendly Fran a try in a couple days when I recover from this, but so happy to get my time down like this! Maybe next time go sub-3!

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Mike Andridge
September 17th, 2020 at 5:44 pm

Congrats!

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John Clarke
September 18th, 2020 at 12:09 am

Wow well done

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Nathanael Akin
September 18th, 2020 at 12:21 am

Thanks! I was shocked.

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Charlie Pokorny
September 17th, 2020 at 4:25 pm
Commented on: 200917

12:14 Rx

m/52/5'11"/200#

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Chris Meldrum
September 17th, 2020 at 5:15 pm

Nice work!

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Az Native
September 17th, 2020 at 4:15 pm
Commented on: 200917

9:35, still working back after vaca, dropped reps to 15 per round, used 95 for thruster. Seems just as hard as Fran!

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Nicole Deaver
September 17th, 2020 at 4:09 pm
Commented on: 200917

11:09

scaled to 65# & pull-ups

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Amedeo Alessio Cerea
September 17th, 2020 at 3:44 pm
Commented on: 200917

Scaled

21 Thrusters 95lb

12 C2B

Time: 11’45”

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Kevin Marshall
September 17th, 2020 at 3:30 pm
Commented on: 200917

Did like shifty Fran

21-15-9

Thrusters at 130 (65 dbs)

Struct pull ups

11:11

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QiHui Xing
September 17th, 2020 at 2:53 pm
Commented on: 200917
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Beau Mccarthy
September 17th, 2020 at 2:02 pm
Commented on: CEO Throws First Pitch

Eric,

I love this as well. Great leadership! I love the ethos that you and Crossfit are intentionally setting around the games this year. This is really fun - well, excluding the Fran part that I'm going to do.

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Michael Arko
September 17th, 2020 at 1:53 pm
Commented on: 200917

75lbs bar, 13:15


C2B were too slow. Rd.1 in 2 segments; but Rds.2 & 3 were 4-6 consecutive, not fast enough.

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Charles Meyers
September 17th, 2020 at 1:30 pm
Commented on: 200917

3 rounds for time of:

15 thrusters @ 75 lbs

15 chest-to-bar pull-ups Jumping from box.

11:07

(edited)
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John Clarke
September 17th, 2020 at 1:16 pm
Commented on: 200917

Fran - 4:19 - PR

Last - 4:41


Watching the chick last week go unbroken inspired me to at least try all Thrusters unbroken today, where I usually break up each set. Wound up doing 21-(10)(5) - (6)(3). Just doing the first unbroken saved a lot of time.


Pullups were (7 x 3) - (5 x 3) - (5, 2, 2)

(edited)
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Jamie Libow
September 17th, 2020 at 1:15 pm
Commented on: CEO Throws First Pitch

Eric, I love this for so many reasons:

-Making the games WODs inclusive so that anyone can do them...I could see boxes programming these Games wods in their gyms for fun (similar to what many do for the Open)

-Seeing you scale the workout, since this helps with the stigma associated with scaling

-Having you lead by example overall!

Thank you! It's great to see you shaking things up already!

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Randy Crooker
September 17th, 2020 at 1:14 pm
Commented on: 200917

3 rft

21 thrusters 80lbs

21 C2B pull-ups

11:59

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Claire Fiddian-Green
September 17th, 2020 at 12:04 pm
Commented on: 200917

Warm up: 2 rounds 800m run, 25 GHD sit-ups. Then 30 1-pood Russian Kettlebell swings.

Friendly Fran: 3 rounds of 21 reps thrusters and C2B pull-ups, scaled to 75# thrusters and kipping pull-ups. Finished in 17:53.

I could tell 7 reps in that I didn’t have it in me today and contemplated quitting. Decided to stick with it and make it a “grit” workout.

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Lincoln Kerger
September 17th, 2020 at 10:52 am
Commented on: 200917

3RFT Scaled

21 Trusters 65#

21 Jumping C2B Pull-ups

8:46


Not enough bar clearance or proper anchoring to kip in my garage - strict would have taken too long. Way to set a good example Eric!

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Gay Brody
September 17th, 2020 at 10:51 am
Commented on: 200917

RX 11:32 some of my pull-ups felt short of C2B I’m just happy with 115# thrusters

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Joe Conradi
September 17th, 2020 at 10:36 am
Commented on: 200917

Subs/scale:

2x45#DB shallow thrusters

strict pullups


9:59

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Mike Andridge
September 17th, 2020 at 10:29 am
Commented on: 200917

Friendly Fran

Scaled to

35# kb thrusters(1 each hand)

strict pull ups

11:43

m/50/175

Two positives for me today--keeping it under 12 min (which was iffy in rnd 2)

and not quitting during rnd 2:)

(edited)
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Shane Azizi
September 17th, 2020 at 9:48 am
Commented on: 200917

26:50 Rx

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Rodrigo Jasbick
September 17th, 2020 at 8:02 am
Commented on: CEO Throws First Pitch

Congratulations Eric!

Thanks for lead us with your example.

🇧🇷🇧🇷🇧🇷

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Gary Jones
September 17th, 2020 at 7:45 am
Commented on: CEO Throws First Pitch

Love seeing the CEO getting involved, getting to the work done 👏👏

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Brendan Mullan
September 17th, 2020 at 5:57 am
Commented on: 200917

Scaled

Thrusters @ 30kg

Band assisted pull ups

13.46 min 😅👍

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Chris Sinagoga
September 17th, 2020 at 5:27 am
Commented on: 200917

Champions Club Scaling Notes


RANT

Nothing to rant about


WHAT ABOUT THE MOVEMENTS

Thruster - squatting, upright torso, pushing, jumping, lots of range of motion, just a pinch above moderate weight

Chest-to-bar pull-up - pulling, skill (kipping), overhead, extra range of motion (shoulder extension)


WHAT ABOUT THE FORMAT

The video says it all. Basically it will be good to make a choice whether you want to do this thing as a test or a training tool.


TECHNIQUE SCALE

Sub kips/half ROM kipping pull-ups for chest-to-bars, cut the weight way down on thrusters, and make it 5 rounds


CONSISTENCY SCALE

As listed, just more rounds and less reps per round if needed


INTENSITY SCALE

Fran


MY STUFF

11:42. Movements and weight as rx'd, but I scaled to 10 rounds of 6 and 6, then my last round of 3 and 3. Haven't done cheat-to-bar butterflies in a loooong time and it showed. I usually went 4-2 for each round. I used the first two rounds as a warmup, but the workout was still no fun.


GENERAL FEAR LEVEL: 8

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Michael Smith
September 17th, 2020 at 3:42 am
Commented on: CEO Throws First Pitch

Well done Eric !! Looking forward to the WODS!!!

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Ryno Verster
September 17th, 2020 at 2:37 am
Commented on: CEO Throws First Pitch

Love you Boss!!! Thank you for all you are doing!

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Erin Lamb
September 17th, 2020 at 2:21 am
Commented on: CEO Throws First Pitch

I love that we have a CEO that leads by example.

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Craig Stiritz
September 17th, 2020 at 1:48 am
Commented on: CEO Throws First Pitch

Eric!

Didn’t know you were T1D! Very cool as my daughter also is. I showed her your video and told her she can do anything she puts her mind to. She’s 7!!

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Robert Clarke
September 17th, 2020 at 1:37 am
Commented on: CEO Throws First Pitch

Fantastic Eric!! We are not exactly those athletes competing in the Games so of course okay to scale. Great time dude!!

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Anshuman Chadha
September 17th, 2020 at 1:37 am
Commented on: CEO Throws First Pitch

Love the scaling, though the butterfly C2Bs were iffy :)

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Katina Thornton
September 17th, 2020 at 1:34 am
Commented on: CEO Throws First Pitch

Dave Castro, anxiously awaiting your choice of weights and time.


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Patricia Thornhill
September 17th, 2020 at 1:34 am
Commented on: CEO Throws First Pitch

Good job! Lead by example. We all have to chose that weight and suck it up in the end!

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Peter Jones
September 17th, 2020 at 12:50 am
Commented on: CEO Throws First Pitch

Nice! Great example. #scale4life

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