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'Fran' is referred to as the "F" word at CFSF, and we don't talk much about her. Why?  Because she will kick your ass.

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

Shaun- Rx  7:28
Patricia- Rx  4:28
Lynde- 45  5:15
Tammy- Rx  8:45
Alice Anne- 45  7:43
Holley- 45  9:45
Kathryn- Rx  9:15
Emilee- 55  10:19
Andrea- 8 PP  6:55
Scott- Rx  9:56
Nanook- 45  11:45
Brandi- 55  9:18
Matt- 75  11:06
Nicole- 35 PP  5:48
James- Rx  11:04
Todd- Rx  5:52
Shar- 55  9:29
Cliff- Rx  8:35
Casey-) Rx  5:02
Candice-)  35  7:28
Teresa- Rx  9:46
T-Rx  6:46

Great workout EVERYONE! Super fast Patricia, Casey, Todd, and Lynde. Welcome to CFSF Candice, Andrea, Josh, Matt, Nanook, and Nicole. Now you've met 'Fran'. We hope you like her as much as we do.

What is it about 'Fran' that makes her so devastating? The combination is ultra potent. The rep scheme can be difficult, she's a mean girl with a hairy back. She'll punch you in the nose, and she sucks the air out of my lungs every time we meet. It's great.

'Elizabeth', 'Isabel', and 'Fran'. All in a row. Brings back memories of  "Ladies Week" we had a couple of years ago. Imagine getting these workouts together, with anywhere from 10:00-15:00 minutes recovery time between workouts. That puts things into perspective. These people are fit!

Thursday is rest day, not an off day. Get some mobs, ICE, stretch your quads. Do anything that helps you recover. Thanks for the wicked strong efforts from EVERYBODY. 'Fran' got what fer today.

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

Here's a little paleo challenge: Find some paleo friendly recipes from Cindy's Table, or Nom Nom, and make them for rest day dinners. Every rest day dinner paleo... What do you think?

http://www.cindystable.com/

http://www.nomnompaleo.com/

If you find any recipes you like share them!

Here's a recipe for ya-
TGU + WBS + SDHP = WFYU

CFSF