When Fran Kicks Down Your Font Door...

How ya gonna come...

With your hands above your head

Or on the trigger of your gun?

I saw 17 CrossFit Oldtowners come out swinging at Fran this morning...

Rx'd and scaled

Could have possibly been the most defining moment in our history

You went "All In" and did it with the kind of confidence and aggressiveness it takes to tackle Fran head-on for a personal record...this was a magical morning!

Chriss set an all time in house CrossFit Oldtown Record at 4:40!

He was flat out flying...Amazing output Super Sport!

In our history we have had 6 different women hit Fran as prescribed, this morning alone there were 7; Andrea T, Cara, Elise, Keturah, Laura, Andrea S, and Stacey!

So Many Personal Records, so many impressive performances - I'll report more on them all tomorrow...

WORKOUT:

We warmed up with Heavy Barbell Thrusters!

Did you like how I set that up for you?

Then the insanity...

Pictures of Fran

Fran

We shot the chocolate bunnies straight outta the system with a dynamic warm-up that included some burpees - Gave the Abs the proper treatment they deserve now that beach season is on the horizon with a killer Core Circuit - Then satisfied the CrossFit itch by battling "Fran"...

Congrat's on the hard effort and personal records!

Stacey set a new all time over-all class record at 4:43!

Gar logged in the fastest Fran for men at 7:75!

(A 4:22 improvement)

Elise knocked 5 minutes off her personal record!

Che` knocked 1:23 off her time AND moved up to Pro weights!

More smokin' PR's...Shout em' out!

CrossFit Old Town Top Pro level "Fran" Times:

(Bold = Done today)

Stacey 4:43
Adrienne 7:09
Andrea 7:35
Lauris 8:55
Karen 9:54
Katie 11:39

Mike 4:54
Eugene 5:24
Jack 5:45
Miles 6:45
Vinnie 6:57
Chriss 7:14
Joel 7:20
Ray 7:24
Gar 7:45
Chip 8:04
Craig 8:24
Chris 8:40
Pat 9:13
Danny 10:53
Steven 11:42

Jan 15th Fran

Dec 06th Fran

Sept 12th Fran

Fran and Muscle-ups: Including a new class record!

We hit our benchmark workout "Fran" today!

I also prepared a special workout for our Muscle-up club!

Incredible overall effort that saw a lot of personal records and a new class record for the women!

Team 0600 really stepped up

The vets led the charge and our new members followed suit

This was a first Fran effort for many of us

Katie became the 4th women to ever attempt Fran with pro weights

Laura and Robin stepped up in thruster weight

Chris went Pro and put up a sub-9 Fran

Kara went with full chins!

All of our New members put forth a huge effort and logged in a benchmark number today!

Team 0645 saw THREE women hit pro level weights!

Adrienne hit a new class record at 7:09!

Andrea hit the 2nd fastest time in class history at 7:50!

Karen took a huge leap and hit a Pro 9:54!

Chip pushed pro weights

Che bumped up a level to Pack

At 0730 Elise gave full chins a ride and bumped up to pack level!

Final Fran Output

The Muscle-up Club hit a special workout instead of Fran

"Muscling Fran"

*5 rounds for time*

95lb Thrusters x 9

Muscle-ups x 6

These guys are STRONG!

These guys are STRONG!

Chriss 10:22!

Vinnie 14:09

Joel 16+

Danny 14:39 3 rounds at 75lb Thruster

More Pictures on Flickr