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'Fran' is a CrossFit right of passage, and she will kick your teeth down your throat if you give her an opportunity. Stay out in front and don't let her catch up. It's a relatively short workout if you can hold on to that bar and keep pushing, and pulling, and manage to keep your lungs from spontaneously combusting...

Some had a plan, some winged it. I think we got a little L1 revenge for our Instructors. Thanks for that!

'Fran'
21, 15, 9 reps:
95 pound Thruster
Pull-ups/*prog
                                            HS hold
Mary- 45  5:58                    1:30
Erin- Rx  6:32                      2:11
Derrick- 75  4:50                :26
Eric- Rx  4:32                      1:03
Paul M- 75  8:39                  :29
Carrie- 45  8:07*                 :44
Tammy- Rx  6:25                 :37
Todd McK- 45  6:20           :28
Richard- 75  4:50               1:00
Abby- 55  4:58                    1:36
Russell- Rx  4:16                 :55
Emilee- 45  6:53                  :31
Casey- Rx  4:56                   1:06
Kathryn- Rx  7:06                 :59
Dustin- 75  9:28*                1:08
John- Rx  4:53                       :33
Britt- 75  10:34                     :38
Dave- 75  7:09                      1:03
Connor- 65  7:02                   :54
Paul- 75  12:30*
Caitlin- 35  6:14                   1:27
Tommy- 45  6:50               
Quincy- 75  11:38*
Heather- 35  10:49*             :33
Teresa- Rx  5:05


YOU ARE ALL AWESOME! We have seen monster efforts at CFSF but this one might just take the cake. The lunch crew killed it today. Hung it on the wall, and took shots at it. Super good job guys.

We joke about getting our asses kicked when we see 'Fran' but I can honestly say we got her this time. Great job night time crews too. Everyone dropped time. Some of the puppies were introduced to 'Fran' for the first time and held up strong. Good job puppies.

'Fran' is an equal opportunity offender. She does not discriminate. And she has a hairy back. Not much to like about her at all, except getting done. Lying there in a pool of sweat squirming around like a dying squid. But it's over, and you did it. HOOYAH! Not too many better feelings than that right there. Thanks CFHQ.

Good work on the Handstand hold. What a great example of 'hollow' positioning. 'Hollow' is stable. Upside down is certainly a good time for stability. If you found yourself going into a more extended position, practice Hollow rocks and get better 'hollow' positioning control. Then get back on the wall!

We have a few more puppies, and we have a another puppy graduating. Erin, Paige: crawl, walk, run, in that order. Be consistent, and trust your Instructors. Mary, congratulations, you made it. Now the real fun begins.

www.trackmypr.com

Log on and track what you do.

Fran- 0
CFSF- 7

Thanks for another great day at CFSF. Thanks for all the super strong efforts and fuel. That, and you are what makes CFSF special.

I can do all things through Christ who strengthens me.
Philppeans 4:13