Calling all Franimals!

Sep 30th, 2010

Category: CrossFit

Calling all Franimals!

Fran is the most infamous CrossFit benchmark workout. For many of you this will be your first attempt…get excited! Everyone remembers their first Fran. Bring a notebook to record your Fran time. Good luck 🙂 Can’t wait to fill in the top scores!

“First exposure to this workout reveals Fran’s penchant for throwing a beating. Repeated exposures, where the goal is improved time, demonstrate a ferocity that speaks to the painful cost of elite fitness. Considering the thruster’s position as the most draining of all exercises and the pull-up’s reputation for winnowing athlete pools, there may be little surprise in Fran’s effects.

Coupled, the thruster and the pull-up work all major muscle groups, are perfectly complementary in that each contains exactly what the other lacks, and constitute three super-functional core movements–the squat, push press, and pull-up.”

(Glassman 2005)

Double Unders


Thrusters (95/65)

**Scale weight appropriately and use bands for assistance if needed**


  1. Jackie 09/30/2010 at 11:28 pm

    I think you should record Fran mishaps and make a ‘what not to do’ board. Like don’t let the band slingshot between your legs between reps.

  2. Ali 09/30/2010 at 12:18 am

    oh crap – I better go buy a notebook!