CrossFit Southie did Fran for the first time 3 weeks after our opening. Fran is the most infamous CrossFit benchmark workout. For many of you this will be your first attempt, and for some of you it is an opportunity to gage the improvement in your fitness level since you started 3 months ago. Everyone remembers their first Fran. Bring a notebook to record your Fran time.

“First exposure to this workout reveals Fran’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 thruster’s position as the most draining of all exercises and the pull-up’s reputation for winnowing athlete pools, there may be little surprise in Fran’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 movements–the squat, push press, and pull-up.”

(Glassman 2005)

Squat Therapy

Thrusters (95/65)


  • Greg

    01/07/2011 @ 5:34 pm

    Thanks Jamie! I think I could have shaved another minute off but Ashley convinced me to have Mexican food at like 2 pm (before the 430 class). Something about a last hooray before paleo. Ok maybe it was my idea lol

  • Jaime

    01/07/2011 @ 11:55 am

    WOW Greg awesome improvement! Good for you!!!!

  • Greg

    01/07/2011 @ 1:25 am

    Fran 3 months ago: 24 min and change (barely finished)

    Today: 9:22 sec!

    Still kicked my butt , though I was happy to come in under 10 min.

  • Alec

    01/06/2011 @ 2:54 pm

    Joe, write that goal down in your workout log book and then you have to commit to it!

  • Joe

    01/06/2011 @ 2:22 pm

    Alec and Chris set the bar high at 5:30, but I couldn’t keep up. 8:54 Rx…I’ll be looking to shave 2 minutes off my next Fran, so everyone hold me to it!

  • Allison Houghteling via Facebook

    01/06/2011 @ 1:57 pm

    Have a baseline. Now let’s see what happens over the next 12 weeks.

  • Alec

    01/06/2011 @ 1:19 pm

    …For a good time, for a great time caaaall 21-15-Ni-i-i-ine, 21-15-Ni-i-i-ine… FRAN!

    Great work by the 5:30 crew this morning, some big PRs up on the board.

    Chasing down Goose’s time, 3:17 Rx for me this morning.

  • Jaime

    01/06/2011 @ 3:52 am

    WTF!! I am missing FRAN!!!!!!!

  • Lucia

    01/06/2011 @ 2:12 am

    FRAN was my first Crossfit workout ever! Guess this means I have to go tomorrow to see how I’ve improved 🙂

  • Allison

    01/06/2011 @ 1:43 am

    Argh…..challenge us why don’t you? Can’t back down from a challenge!

  • Jackie

    01/06/2011 @ 1:38 am

    I was planning on taking tomorrow off but how can I miss squat therapy?!

  • Ali

    01/06/2011 @ 1:08 am

    Mel! I told you that you got into that position in your pull-ups. Now you can see it 🙂

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