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Wednesday April 30, 2014 CrossFit Stapleton- Denver, CO


Wednesday April 30, 2014 CrossFit Stapleton- Denver, CO

The Story of Fran

By Greg Glassman

December 24, 2009

“If a hurricane that wreaks havoc on a whole town can be Fran, so can a workout.”

In this video shot at several CrossFit 101 seminars, Coach Greg Glassman talks about the birth of one of CrossFit’s best-known and most challenging workouts: Fran.

As a young athlete, Coach believed training with weights would help him become a better gymnast. When three sets of eight lateral raises with a Ted Williams weightlifting set didn’t replicate the feeling produced by a two-minute routine on the rings or parallel bars, Coach had to get creative. After coming up with and self-testing a workout involving three rounds of 21, 15 and 9 thrusters and pull-ups, Coach promptly threw up—but he knew he had found something that would make him better at his sport.

From there, Coach invited a friend to try the workout (with similar results), and a few decades later the WOD is still challenging CrossFitters around the world.


See the video here:

“Mixed up Fran”- For Time
21 Thrusters (95/65#)
9 Pull-ups
15 Thrusters (95/65#)
15 Pull-ups
9 Thrusters (95/65#)
21 Pull-ups
Partner WOD 18 minutes for MAX ROW for Meters will determine the Winners..
– One partner ROWS for Max METERS
– One Partner Completes the Following:
10 Jumping Air Squats
10 Ball Slams (30/20)
10 Burpees
10 Box Step up With Ball Slam in Hand

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