Tuesday, June 14 'Fran'

Affectionately known as the "F" word, Fran is an all time CFSF favorite that delivers. All go, no show. We had a few CFSF initiates that got Fran for the first time, and did great. There were also a few PR's because we had seriously good fuel flowing last night.

'Fran'
21, 15, 9 reps:
Thruster, 95/65
Pull-ups

Eric- Rx  6:02
Sam- (PP) 65  8:22
Shane- Rx  10:38
Brent- Rx  10:40
Chris- 75  14:10
Tammy- Rx  21:56
Beth- 45  8:55
Teresa- 65  11:08
Brandi- 65  9:55
Em/WTR- 45  11:40
John- Rx  4:40
Dan- Rx  5:37
Holley- 45  10:19
Joey- 65  10:38
Casey- Rx  6:32
T- Rx  6:58

Great job guys. Super fast time John. 'Fran' might just be one the most intense sessions we see. It follows the "looks easy" theory like a well written script. For those of you who met Fran for the first time, she is a bit rough around the edges, but when you see her again you'll love her as much as we do.

There is no strategy with Fran. Just go. Go until you cannot go any more. Try not to put that bar down... Gotta pick it up again. Take very little rest, knock reps out one by one, and get finished as quickly as possible to stop the pain. Get done is the strategy....

Wednesday is a rest day. Use your time wisely. Address sore bits and pieces, stretch those ultra tight posterior chain muscles, maybe some ice, and massage. The few minutes it takes is so worth it in the long run.

http://www.mobilitywod.blogspot.com/

Thanks for another great day of training and conditioning at CFSF. Thanks for the super strong efforts, and the great fuel.

Citius, Altius, Fortius
CFSF