Tag archive: Fran

Friday 14th October 2016

Benchmark – Today we will hit one of the benchmark workouts named FRAN. This is a very simple workout that involves a weightlifting movement and a gymnastic movement. If we move well then the focus is to maintain high intensity throughout the workout. Maintain your standards, push hard and good luck improving or getting your…

Friday 6th November 2015

Today we will be doing one of the most common workouts in CrossFit ‘Fran’. Fran is a good test of your lactate threshold. Its a workout that is done fast and as unbroken as possible. The worlds fastest time is 1min 53 seconds. For those who have been CrossFitting for anywhere between 3 – 12…

Thursday 18th June 2015

Bluetiful WIN for the Mighty New South Wales BLUES in State of Origin last night !!! No favouritism at all 😉 Pictured we have young Ella Martin getting through Mondays Dumbell Power Cleans. Ella has only been with us for a couple of months and has made huge gains with all facets of her training…

Thursday 10th October 2013

Strength and Technique Front Squat: 5 x 3 @ 90% 3RM Workout of the Day ‘Fran’ Thruster (42.5 / 30) Pull Up 21 – 15 – 9 Reps For Time Results

Saturday 10th August 2013

Today we bring back the famous FRAN. Probably the most well known benchmark workout in the world. If you don’t have a Fran time, then todays your day to come and record one. World Record = 1:53 seconds. There are many NZ CrossFit athletes who go under 2:30. Strength and Technique Thruster 4 x 3 …

Saturday 9th February 2013

She’s BACK !!! Yesterday we told everyone that FRAN was planned for Saturday and look at them all. They bowed down and showed their respect for her. Actually i think they’re just stretching! Good luck on todays first repeat of a workout since we opened. Lets show FRAN whose BOSS team!  Gymnastics and Strength  Front…

Thursday 29th November 2012

Our surf life savers going through a bit of gymnastic training with handstand holds against the wall. They absolutely destroyed the 6pm session with all 5 of them beating the previous time of the day. I can’t wait to see their times in 3 months time. 🙂 Today we have a INTRO to one of…

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