Calling all Franimals!

Fran is the most infamous CrossFit benchmark workout. For many of you this will be your first attempt…get excited! Everyone remembers their first Fran. Bring a notebook to record your Fran time. Good luck ๐Ÿ™‚ Can’t wait to fill in the top scores!

“First exposure to this workout reveals Franโ€™s penchant for throwing a beating. Repeated exposures, where the goal is improved time, demonstrate a ferocity that speaks to the painful cost of elite fitness. Considering the thrusterโ€™s position as the most draining of all exercises and the pull-upโ€™s reputation for winnowing athlete pools, there may be little surprise in Franโ€™s effects.

Coupled, the thruster and the pull-up work all major muscle groups, are perfectly complementary in that each contains exactly what the other lacks, and constitute three super-functional core movementsโ€“the squat, push press, and pull-up.”

(Glassman 2005)

Double Unders


Thrusters (95/65)

**Scale weight appropriately and use bands for assistance if needed**