TEST Day has arrived!

Today, we test a CrossFit original, "FRAN".

The intent; HARD, FAST execution of every rep. High level Fitness Athletes complete this workout in sub 3:00. 

Your goal today; move as hard and fast as YOU can with a load that is proper for YOU to get the right dose response from the workout. 

What is a "dose response"? 

In simple terms; it's your body's response to the workout/workload executed. "FRAN" is meant to be executed at high intensity. If you move too slow, you won't experience the intended dose response from the workout and your body will not adapt to that fast, hard, high heart rate experience. Give FULL EFFORT today so you can continue to Evolve! 

At the 3:30 mark on the above video, you'll see CrossFit athlete Brooke Ence experience her 'first' dose response from Part I of her workout. She then proceeds to do a second, heavier, more technical FRAN version of 15-12-9 @ 85# and Chest to bar pull-ups. Part II takes her 4:37. You can then witness an even more extreme dose response to this WOD at 8:55 in the video. This is a common response to FRAN when you give FULL EFFORT. Going to the ground, some rolling around trying to find a comfortable spot (there isn't one), shoes (and potentially other clothing) coming off, and then.............the dreaded fetal position. When you have to curl up, that's usually a sign that you "went there"! 

This will be our last TEST Day of this testing cycle. You will see several of the recent tests from the past 8 weeks again in approximately 6 months. We will notify you prior to the next testing phase. 

Love TEST Day's?? Don't worry, there will still be more tests each month, they just won't necessarily be every Friday ;)

Make it a great Fitness Filled Friday Friends!!

~Chad  

A. 4min EMOM - HC complex : 1 high hang power clean (above mid thigh) + 1 hang clean (1" above knee)
(build each set)

B. EMOM til failure: 2 hang cleans (*must increase load each minute)

B. "FRAN" (F)
21-15-9
-db thrusters
-jumping pullups
*7min time cap

C. 10-15min cooldown
(walk/light jog/bike/row)

A. 4min EMOM - HC complex : 1 high hang power clean (above mid thigh) + 1 hang clean (1" above knee)
(build each set)

B. EMOM til failure: 1 hang clean (*must increase load each minute)

C. "FRAN" (L)
21-15-9
-thrusters (95/63)
-pullups
*7min time cap

D. 10-15min cooldown
(walk/light jog/bike/row)