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Amazing FRAN Workout This Morning! 10/7/2013- Our Member Yanessa Ayra killed it this morning on hitting her p.r. for Fran with a 2:56 time.! What is the big deal about FRAN…

Our Member Yanessa Ayra killed it this morning on hitting her p.r. for Fran with a 2:56 time.! What is the big deal about FRAN and what is a good strategy to achieve the fastest time possible?!The big deal? EVERYTHING.

Lets start out with the definition of ‘Fran’.

Fran 
21-15-9

Thrusters @ 65lbs. for females and 95lbs. for males

Pullups

Fran is a CrossFit Benchmark workout, most elite athletes on the planet will tell you that the way they do Fran is ‘UNBROKEN’. That means, whenever they start a round they go non stop until all of the repetitions of that given round are completed. They repeat this process 6 times until the workout is complete. Our member Yanessa not only did it unbroken but in Elite time! less than 3 min! Beast Mode 😉

Here is link to the video!

https://www.facebook.com/photo.php?v=519572981459292&set=vb.178660378883889&type=2&theater

 

 

 


Private Training Room

We have a private training room with a TV to wirelessly watch techniques to accommodate our members who would like some extra training as well as a playroom for children to be able to relax and watch movies while their siblings or parents are training. There are also locker rooms and a shower here at the facility.

The Renzo Gracie Training Center of Weston proudly serves the public of Weston, Sunrise, Davie, Pembroke Pines, Cooper City, Plantation, Tamarac, Southwest and Sunshine Ranches as well as all of Fort Lauderdale in Broward.


October 19, 2017
Nearside Armbar with Overhook
Check out this really simple yet really effective arm bar from side when you have an overhook on the near side arm. This attack is great because it blends in seamlessly with a lot of other attacks from the same position. Good luck!


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