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Posted: January 31, 2018

2018 GULF COAST GAMES

 

June 9, 2018, Mandeville, LA

The 2018 Gulf Coast Games is a one day team competition powered by Crossfit Franco's.

Teams consist of 2 members, Male/Male or Female/Female.This year there are four divisions: Men's RX, Men's Intermediate, Men's Scaled, Women's RX, Women's Intermediate, Women's Scaled.


The competition will include 3 total events. Every team will have the opportunity to compete in 3 events with the top 4 teams facing off in a 4th and Final event.

Cash prizes will be given away this year!

2018 CrossFit Franco's Gulf Coast Games Movement Standards:

REGISTER HERE!

Posted: January 31, 2018

Thursday, 1st February

Unicorn Daily Challenge

15:00 Recovery bike/row

Warm-up

Mobility

Dynamic

Sit Tight

15:00 AMRAP

The reps are in an ascending ladder. After each 100m run you will add 2 reps to each movement until time is up.

100m Run

2 Abmat Sit-ups

2 KBS (53/35)

100m Run

4 Abmat Sit-ups

4 KBS (53/35)

100m Run

6 Abmat Sit-ups

6 KBS (53/35)

...etc.

Posted: January 30, 2018

Wednesday, 31st January

Unicorn Daily Challenge

3 Rounds:
10 Barbell Rollouts (Video)
20 Glute Bridges (Video)
30 Second GHD Supine Hold (Video)
30 Second Superman Hold (Video)
Rest 2 minutes between sets.

Sets of the static holds do not need to be unbroken.

Warm-up

21 Calorie Bike, Row, or Ski Erg
7 Wall Squats (Video)
15 Calorie Bike, Row, or Ski Erg
5 Wall Squats (Video)
9 Calorie Bike, Row, or Ski Erg
3 Wall Squats (Video)

Modified Barbell Warmup (empty barbell)
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Front Squats
5 Stiff Legged Deadlifts

Repeat a second time after building very slightly in loading. Think adding 10’s or 5’s.

Strength: Stamina Squat

On the 90 Seconds x 6 Sets:
1 Front Squat + 3 Back Squats

Set #1 – 70% of 1RM Front Squat

Set #2 – 73% of 1RM Front Squat

Set #3 – 76% of 1RM Front Squat

Set #4 – 79% of 1RM Front Squat

Set #5 – 82% of 1RM Front Squat

Set #6 – 85% of 1RM Front Squat

Blitzen

5 Rounds:
20/16 Calorie Row
10 Thrusters (95/65)

Posted: January 29, 2018

Tuesday, 30th January

Unicorn Daily Challenge

4 Rounds, resting 1:00 between:

Minute 1 – +25s to your 2K Pace
Minute 2 –  +15s to your 2K Pace
Minute 3 –  +5s to your 2K Pace

Warm-up

3:00 Light Bike
5-3-1:
Spiderman and Reach, each side (Video)
Walkouts (Video)

Low Intensity:
4 Step Up, Step Downs to Box
4 Calorie Bike
5 Empty Bar Deadlifts
5 Hang Muscle Cleans
5 Elbow Rotations
5 Hang Power Cleans

Build steadily through power clean loadings, followed by reducing back to Part #1 loading.

1 Round, at moderate intensity:
5 Box Jump Overs
5 Calorie Bike
5 Power Cleans

Come Clean

“Come Clean” Part #1
AMRAP 3:00:
24 Box Jump Overs (24″/20″)
21/16 Calorie Assault Bike (24/18 Air Bike)
Max Power Cleans (115/80)

Rest 3:00

“Come Clean” Part #2
AMRAP 3:00:
21 Box Jump Overs (24″/20″)
18/14 Calorie Assault Bike (21/16 Air Bike)
Max Power Cleans (135/95)

Rest 3:00

“Come Clean” Part #3
AMRAP 3:00:
18 Box Jump Overs (24″/20″)
15/12 Calorie Assault Bike (18/14 Air Bike)
Max Power Cleans (155/105)

Rest 3:00

“Come Clean” Part #4
AMRAP 3:00:
15 Box Jump Overs (24″/20″)
12/9 Calorie Assault Bike (15/12 Air Bike)
Max Power Cleans (185/135)

Posted: January 28, 2018

Monday, 29th January

Unicorn Daily Challenge

Minutes 0:00 – 7:00
Overhead Squat – Build to a Heavy Single

Take all repetitions from the rack. 

Warm-up

2:00 Slow Bike or Row
2 Rounds of 5 Strict Pull-Ups + 10 Pushups + 15 Dowel OHS
:30s second Samson Stretch each side (Video)

Into (all done with an empty barbell)

1:00 Moderate Bike or Row
5 Snatch Grip Stiff-Legged Deadlifts
5 Snatch Grip Deadlifts (regular setup)

Into…

:45s Moderate Bike or Row
5 Behind the Neck Snatch Grip Presses
5 Behind the Neck Snatch Grip Push Jerks
5 Hang Muscle Snatches

Into..

:30s Moderate/Fast Bike or Row
2 Hang Power Snatches
5 Pausing Overhead Squats
short rest
3 Hang Squat Snatches

Strength: High Hang Snatch

OTM x 9
1 High Hang Snatch (Pockets)

On the 0:00, Set #1 – 65% of 1RM Snatch

On the 1:00, Set #2 – 70% of 1RM Snatch

On the 2:00, Set #3 – 75% of 1RM Snatch

On the 3:00, Set #4 – 68% of 1RM Snatch

On the 4:00, Set #5 – 73% of 1RM Snatch

On the 5:00, Set #6 – 78% of 1RM Snatch

On the 6:00, Set #7 – 71% of 1RM Snatch

On the 7:00, Set #8 – 76% of 1RM Snatch

On the 8:00, Set #9 – 81% of 1RM Snatch

Over and Over

9-15-21:

Chest to Bar Pull-Ups
Barbell-Facing Burpees
Overhead Squats (95/65)

Posted: January 25, 2018

Friday, 26th January

Unicorn Daily Challenge

Running
8 Rounds:
:20 Seconds On, :40 Seconds Off

Warm-up

3:00 Light Row, Bike, or Ski Erg

2 Rounds:
:30s Spiderman and Reach, each leg (Video)
:30s Walkouts (Video)
:30s Russian Baby Makers (Video)

At low intensity:
15 Air Squats
30 Single Unders
5 Box Jump Ups, step down
5 Kip Swings
5 Strict Pull-Ups
5 Slow Burpees

Barbell Warmup (empty BB):
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Overhead Squats

Build steadily to our working weight on the barbell (for clean, jerk, and snatch), followed by:

1 round at moderate intensity:
5 Wallballs
15 Double-Unders
5 Box Jumps
5 Toes-to-Bar
5 Chest-to-Bar Pull-Ups
5 Barbell Facing Burpees
5 Cleans
5 Jerks
5 Snatches
1-2 Ring Muscle-Ups

Open Test

AMRAP 20:
50 Wallballs (20/14)
50 Double-Unders
40 Box Jumps (24″/20″)
40 Toes-to-Bar
30 Chest-to-Bar Pull-Ups
30 Barbell Facing Burpees
20 Cleans (145/100)
20 Jerks (145/100)
10 Snatches (145/100)
10 Muscle-Ups

Posted: January 24, 2018

Thursday, 25th January

Unicorn Daily Challenge

Not For Time:
35 GHD Sit-Ups
35 Hip Ext
20 GHD Sit-Ups
25 Hip Ext
35 AbMat Sit-Ups
35 Supermans
20 AbMat Sit-Ups
20 Supermans

Warm-up

Mobility

Dynamic

Stepping Stone

For Time

40/30 Calorie Bike
100′ Dumbbell Walking Lunge (50’s/35’s)
25/20 Calorie Bike
100′ Dumbbell Walking Lunge (50’s/35’s)
20/15 Calorie Bike

Posted: January 23, 2018

Wednesday, 24th January

Unicorn Daily Challenge

Every 90s x 6 Rounds:

18/14 Calorie Row
Max Kipping HSPU

In this couplet, the athlete would have any time remaining in each 90s window following the row to complete handstand pushups. As an example, if an athlete rows the 18/14 calories in 55 seconds, they would have 35 seconds for max repetitions before the following round starts.

lowest round counts as the score.

Warm-up

21-15-9:
Calorie Bike, Row, or Ski Erg

With an empty barbell:
7 Good Mornings
5 Back Squats
3 Pausing Front Squats
5 Hang Muscle Cleans
7 Stiff-Legged Deadlifts

2 Rounds, gradually building in intensity:
1 Wall Walk
5 Calorie Row
3 Kipping HSPU
5 Calorie Row

Strength: Stamina Squat

Alternating EMOM x 12 (6 Rounds):

Odd Minutes – 3 Front Squats
Even Minutes – 6 Back Squats

Working load today is at 66% of our best Front Squat, for *both* movements.

Hang Over

3 Rounds:
15 Hang Power Cleans (115/80)
15 Barbell-Facing Burpees*

Posted: January 22, 2018

Tuesday, 23rd January

Unicorn Daily Challenge

Athlete’s choice on equipment:
Bike (preferable), Row, Run

With a continuous running clock:
5:00 On, 2:30 Rest
4:00 On, 2:00 Rest
3:00 On, 1:30 Rest
2:00 On, 1:00 Rest
1:00 On

Not for score, but for pacing effort.
The aim is to become a touch faster after each interval, as the time domain drops.

?Warm-up

2:00 Light Row
3 Rounds:
3 Spiderman and Reach, each side (Video)
3 Walkouts (Video)
3 Wall Squats (Video)

1 Round:
10 Slow Air Squats
5 Strict cv
5 Empty Bar Front Squats
5 Box Step-Up, step-downs
5 Kettlebell Swings (light)

Rest ~1:00

1 Round:
5 Medball Thrusters
5 Kip Swings
5 Empty Bar Thrusters
5 Box Step-Up, step-downs
5 Kettlebell Swings (light)

Rest ~1:00

1 Round:
5 Wallballs
5 Pull-Ups
5 Thrusters (medium weight)
5 Box Jumps
5 Kettlebell Swings

Opening Day

For Time:
21-15-9:
Wallballs (20/14)
Pull-Ups
Thrusters (95/65)
Box Jumps (24/20)
Kettlebell Swings (53/35)

Posted: January 21, 2018

Monday, 22nd January

Unicorn Daily Challenge

OTM x 14:

Set #1 (0:00) – 1 Complex @ 73% of 1RM Snatch
Set #2 (1:00) – 1 Complex @ 76% of 1RM Snatch
Set #3 (2:00) – 1 Complex @ 79% of 1RM Snatch
– Rest 1:00 – 
Set #4 (4:00) – 1 Complex @ 76% of 1RM Snatch
Set #5 (5:00) – 1 Complex @ 79% of 1RM Snatch
Set #6 (6:00) – 1 Complex @ 82% of 1RM Snatch
– Rest 1:00 – 
Set #7 (8:00) – 1 Squat Snatch @ 84% of 1RM Snatch
Set #8 (9:00) – 1 Squat Snatch @ 87% of 1RM Snatch
Set #9 (10:00) – 1 Squat Snatch @ 90% of 1RM Snatch
– Rest 1:00 – 
Set #10 (12:00) – 1 Squat Snatch @ 84% of 1RM Snatch
Set #11 (13:00) – 1 Squat Snatch @ 87% of 1RM Snatch
Set #12 (14:00) – 1 Squat Snatch @ 90% of 1RM Snatch

Warm-up

2:00 Slow Bike or Row
1 Round of 5 Strict Pull-Ups + 10 Pushups + 15 Dowel OHS
:30s second Samson Stretch each side (Video)
5 Kip Swings + 2-3 Kipping Pull-Ups

Into (all done with an empty barbell)

1:00 Moderate Bike or Row
5 Snatch Grip Stiff-Legged Deadlifts
5 Snatch Grip Deadlifts (regular setup)
5 Ring Kip Swings

Into…

:45s Moderate Bike or Row
5 Behind the Neck Snatch Grip Presses
5 Behind the Neck Snatch Grip Push Jerks
5 Hang Muscle Snatches

Into..

:30s Moderate/Fast Bike or Row
2 Hang Power Snatches
5 Pausing Overhead Squats
short rest
3 Hang Squat Snatches

Strength: Overhead Squat

7 Sets of 1 Tempo Overhead Squat
(5) seconds on the descent, (10) seconds in the bottom.

Take all repetitions from the rack.

Set #1 – 1 Rep @ 35% of 1RM

Set #2 – 1 Rep @ 40% of 1RM

Set #3 – 1 Rep @ 45% of 1RM

Set #4 – 1 Rep @ 50% of 1RM

Sets #5, 6, 7 – Build to a heavy weight, with our focus on external rotation.

Water Power

AMRAP 15:
60 Double-Unders
30/21 Calorie Row
10 Power Snatches (115/80)

Posted: January 18, 2018

Friday, 19th January

Unicorn Daily Challenge

Not For Time:
3 Sets:
10 Strict Ring Dips
7 Waiter Squats, each side (Video)
10 KB Box Step-Ups, 20″ (Video)

On the ring dips, band as needed to find the repetitions. Seeking out some volume on the movement.
On both kettlebell movements that follow, athlete’s choice on loading. Each should be unbroken and completed with our best form, which will default us to a lighter loading.

On the waiter squats, our goal is to fight compensation. Our body will want to lean away from the side the weight is supported on. Rib cage down, and take this movement slow to maintain positioning.
On the box step ups, we are completing 10 total, which is 5 on each leg. As we stand onto the box, we are actively pulling ourselves up with our lead leg, versus pushing.

Warm-up

3:00 Light Row, Bike, or Ski Erg

2 Rounds:
:30s Spiderman and Reach, each leg (Video)
:30s Walkouts (Video)
:30s Russian Baby Makers (Video)

1 Round:
5 Dumbbell Hang Snatches (light load)
5 Medball Front Squats
5 Calorie Row
5 Pushups

Rest 1-2 Minutes

1 Round:
6 Alternating Dumbbell Snatches (light load)
5 Wallballs
5 Calorie Row
1 Wall Walk

Rest 1-2 Minutes

1 Round:
6 Alternating Dumbbell Snatches (working load)
5 Wallballs
5 Calorie Row
2-5 Handstand Pushups

Chip Shot

AMRAP 13:

70 Alternating DB Snatches (50/35)
60 Wallballs (20/14) *Females to a 9′ Target
50 Calorie Row
40 Handstand Pushups

Posted: January 17, 2018

Thursday, 18th January

Unicorn Daily Challenge

SKILLS - ROW/HSPU

Every 90s x 6 Rounds:

15/12 Calorie Row
Max Kipping HSPU

In this couplet, the athlete would have any time remaining in each 90s window following the row to complete handstand pushups. As an example, if an athlete rows the 18/14 calories in 55 seconds, they would have 35 seconds for max repetitions before the following round starts.

The catch however is that only the lowest round counts as the score.

Warm-up

Dynamic

LUNG BUTTER

Teams of 2

AMRAP 20:

7 Kettlebell Swings (70/53)
150′ Shuttle Sprint
10/7 Calorie Schwinn Bike
150′ Shuttle Sprint

One Partner works as the other rests

Posted: January 16, 2018

Wednesday, 17th January

WEATHER ALERT! Due to the conditions of the roads, the 5am and 6am classes have been cancelled. If you're on the road please stay as safe as possible! We will plan to open at 8am if weather permits. We will keep you updated.

Unicorn Daily Challenge

STAMINA SQUAT

Alternating EMOM x 12 (6 Rounds):
Odd Minutes – 2 Front Squats
Even Minutes – 4 Back Squats

Working load today is at 66% of our best Front Squat, for *both* movements.

Warm-up

21-15-9:
Calorie Bike or Row
After each round, complete…
5 Wall Squats (Video)
30 Seconds: Warrior Squats (Video)

With an empty barbell:
10 Good Mornings
7 Back Squats
5 Pausing Front Squats

2 Rounds, gradually building in intensity:
1 Wall Walk
5 Calorie Row
3 Kipping HSPU
5 Calorie Row

Slap Happy

“Slap Happy” Part #1
In a 5:00 Window…
100 Double-Under Buy-In, followed by AMRAP:
12 Front Squats (95/65)
4 Burpee Box Jump Overs (24/20)

Rest 5:00

“Slap Happy” Part #2
In a 5:00 Window…
100 Double-Under Buy-In, followed by AMRAP:
8 Front Squats (115/80)
4 Burpee Box Jump Overs (24/20)

Rest 5:00

“Slap Happy” Part #3
In a 5:00 Window…
100 Double-Under Buy-In, followed by AMRAP:
4 Front Squats (135/95)
4 Burpee Box Jump Overs (24/20)

Posted: January 15, 2018

Tuesday, 16th January

Unicorn Daily Challenge

Not for Time:
15 – 12 – 9
Pausing Hip Extensions
Pausing Glute Bridges (Video)
Empty Barbell Good Mornings

Warm-up

2:00 Light Bike or Row
5 Slow Scap Retractions + 10 Sit-Ups
With an empty barbell…
5 Good Mornings
5 Back Squats
5 Elbow Rotations

1:30 Moderate Bike or Row
5 Kip Swings + 5 Kipping Knees to Chest
With an empty barbell…
5 Strict Presses
5 Stiff Legged Deadlifts
5 Hang Power Cleans

1:00 Moderate/Fast Bike or Row
5 Toes to Bar
5 Power Clean and Jerks

Build steadily to the working load for the day, followed by:
1 Round:
7 Calorie Bike or Row
5 Toes to Bar
3 Power Clean and Jerks

Handlebars

4 Rounds:
21/15 Calorie Assault Bike
15 Toes to Bar
7 Power Clean and Jerks (155/105)

Posted: January 14, 2018

Monday, 15th January

Unicorn Daily Challenge

Alternating OTM x 10 (5 Rounds)
Even Minutes – 14/10 Calorie Assault Bike
Odd Minutes – 5 Overhead Squats

Overhead squats can be taken from the rack. Aim is to build to a heavy set of five on the final round.

Warm-up

2:00 Slow Bike or Row
1 Round of 5 Strict Pull-Ups + 10 Pushups + 15 PVC OHS
:30s second Samson Stretch each side (Video)
5 Kip Swings + 2-3 Kipping Pull-Ups

Into (all done with an empty barbell)

1:00 Moderate Bike or Row
5 Snatch Grip Stiff-Legged Deadlifts
5 Snatch Grip Deadlifts (regular setup)
5 Ring Kip Swings

Into…

:45s Moderate Bike or Row
5 Behind the Neck Snatch Grip Presses
5 Behind the Neck Snatch Grip Push Jerks
5 Hang Muscle Snatches

Into..

:30s Moderate/Fast Bike or Row
2 Hang Power Snatches
5 Pausing Overhead Squats
short rest
3 Hang Squat Snatches

Strength: Snatch Complex

On the Minute x 11:
1 Power Snatch + 1 Squat Snatch

Set #1 (0:00) – 1 Complex @ 73% of 1RM Snatch

Set #2 (1:00) – 1 Complex @ 76% of 1RM Snatch

Set #3 (2:00) – 1 Complex @ 79% of 1RM Snatch

– Rest 1:00 – 

Set #4 (4:00) – 1 Complex @ 76% of 1RM Snatch

Set #5 (5:00) – 1 Complex @ 79% of 1RM Snatch

Set #6 (6:00) – 1 Complex @ 82% of 1RM Snatch

– Rest 1:00 – 

Set #1 (8:00) – 1 Complex @ 79% of 1RM Snatch

Set #2 (9:00) – 1 Complex @ 82% of 1RM Snatch

Set #3 (10:00) – 1 Complex @ 85% of 1RM Snatch

Doctor's Orders

3 Rounds:

50 Air Squats
35 Pushups
20 Calorie Row