“Fran” is the workout of workouts for CrossFit. It is one of those things where it’s legend has grown so much that even people who have no idea what a pull-up is have probably heard about “Fran”. It became what it is today because it used to be the WOD for the first day of the L1 cert, since halted due to reasons I don’t know. The legend still lives, however, shown by the fact that anyone who has ever done “Fran” and continues to CrossFit primarily knows by heart their “Fran” time, how they broke it up, and when they will do it again (never).

 

First time I did “Fran” for real was at my L1 cert 6 years ago in Hattiesburgh, Mississippi. I had been offered a job to coach at a gym in Charlestown as I was wandering through life after not passing my physical for the Special Forces and burned every bridge in baseball I could, so I said why the heck not? I’ll never forget the heat down there. It was legit 100 outside and the gym was just a good ol’ garage and fans system for AC. I learned how to kip from Chris Spealler, arguably one of the biggest names in the world of CrossFit and definitely the biggest at the time. This was Pre-Fittest Man Ever aka Froning.

 

This was the first time I felt a WOD crush me. I can still vividly remember people calling me “Boston” as I lead my heat into the 15 thrusters. I think I cheated and did 14 but I was so delirious I have no idea. I remember finishing in 6:08 and thinking I was the greatest human ever, let alone CrossFitter. I was destined for the Games.

 

Then a guy in the heat after me did it in 2:50.

 

Ladies and Gents, “Fran Day” is one of the more fun times you will have at CF Lando. We will do this “Open Style” with heats where you will be cheered on and guided by one of your peers. Come ready to work, ready to get after it, ready to PR, and ready for your “First Fran” experience!

 

FRIDAY

 

Core Conditioning (Woburn)

Core : 5 Rounds, each round 1:30 long with 1:00 break
5 Plank Pushups
7 Air Squats
9 Hollow Rocks

 

Conditioning : 7m AMRAP
1 Wall Climb
1 Strict TTB
1 Burpee
2 Wall Climb
2 Strict TTB
2 Burpees
….continue for 7 minutes..

 

CrossFit

WOD : “Fran”

21-15-9
Thrusters 95/65
Pull-Ups

 

S: Scaled/Jumping Pull-Ups, 65/45
L1: Scaled Pull-Ups, 75/55

 

No RX+

 

The Program
– Saturday should be taken like a competition day. It will go past 2pm but not long, maybe 15 minutes. All who want to be part of the competitor program at either gym should do their best to come.

 

 

Please…family, work, school, doesn’t need an excuse or doctors note. But if your reasoning is going out Friday night, going out Saturday day, or just don’t want to, maybe sit this one out and maybe just do regular RX class and WODs.

 

 

1. Full Class Participation

 

2. 20 minute Tempo Row
5m @ 70-90% pace, building throughout with consciousness
1m Sprint
3 minutes rest
1m Sprint
3 Minutes @ 70-80% pace staying consistent
2 Minutes “sprint”
rest 3 minutes
2 Minutes @ 60-70% falling