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Affectionately known as the "F" word at CFSF, 'Fran' eats hearts for breakfast, lungs for lunch, and a muscle smoothie for dinner. She showed up hungry, and ate well.

We put up a really good fight, and gave her what 'fer.

'Fran'
21, 15, 9 reps:
95 pound Thruster
Pull-ups (*prog)
                                   131112
Paul- 95*  8:34
Paul M- 75  5:54
Matt- 75  7:21
Abby- 55  5:12            4:58
Richard- 75  4:25         4:50
Klare- 35*  5:24
Todd McK- 45  6:24   6:20
Paige- 15*  6:18
Quincy- 75*  10:05     11:38    
Russell- Rx  3:17          4:16
Kathryn- 55  7:06         7:06
Dave- 75  8:23             7:09

Great job everyone. Monster time Russell. You took one minute off last run. In CrossFit time that is big. HooF*ckinyah! and THANKS for the fuel.

What's the fastest 'Fran' time you've ever seen? We watched Miko Salo complete it unbroken in 2:14. Craazy fast. If you aren't Miko, scaling is key. The only way to have a fast time is to scale wisely. Otherwise, intensity is lost.

We need intensity. Embrace it.

www.paleomg.com

 Thanks for another great day at CFSF.

Rest later.
CFSF