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Mashpee, MA 02649
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Monday

November 19, 2012
When we opened in 2008 no one had heard of CrossFit. Now, 4 years later, our champion is on the cover of the December Muscle and Fitness!

CrossFit Cape Cod Workout Of The Day

‘Fran’

21-15-9 
Thrusters 95/65
Pull Ups


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  1. Erin Meagher Reply

    Good evening Mr. Froning.

  2. Amy Kbaum Reply

    You are so funny, Erin!

  3. Amy Squeglia Reply

    Alright, I’ll admit it…I guess he’s kinda cute…

  4. Amy Sch Reply

    Mmmm. love me some Froning 🙂

  5. mason Reply

    Nothing like waking up first thing and the morning and see Rich pop up. Good morning and off to a great day!

  6. mason Reply

    “in the morning”, I got so excited I couldn’t type properly.

  7. Michael Reply

    This isnt a smut blog, girls.

  8. Erin Meagher Reply

    Would it be wierd if I framed the cover of the magazine and put it on my bedside table???

  9. Amy Sch Reply

    Not weird at all. I copied the pic to my computer. lol. In my crossfit file 🙂

  10. sarah lee Reply

    9::33 rx. Really wanted sub 9 but it was still a pr. I recommend NOT doing Fran alone by the way:)

  11. Mark Lee Reply

    Rx 3:15 26sec pr Just have fun and go fast!

  12. Amy Sch Reply

    6:47, 40lb red blue bands.

  13. Anonymous Reply

    Mark,
    That’s an unbelievably good time! That WOD is definitely in your wheelhouse! A funny tip I heard on YouTube to get faster at Fran is “Go faster and rest less” sounds like you already knew that! Great job, Kurt M

  14. Jack Reply

    First time meeting Fran wasn’t fun, 8:57. But at least I can only get better from here.

  15. Mark Lee Reply

    Thanks Kurt- you’re going to do great!

    Nice work Jack! That’s the attitude!

  16. Amy Kbaum Reply

    4:57 RX and a PR, Mark and Ash, you guys were amazing to watch this morn. Great job everyone!

  17. Anonymous Reply

    Kurt M
    5:32 rx Really happy considering on Feb1, I used 65 lbs. and green bands on pull-ups in 7:34!

  18. Anonymous Reply

    Wow now I know Ash is the real deal! First a sub 40 murph, and now a blistering 4 min Fran! That is bad ass! Kurt M

  19. Anonymous Reply

    Chris J

    6:34rx, felt okay. Some sick times everybody awesome work! Once I got thru all the blubbering over Froning there’s some great feedback here lol. I’m gonna go eat a pound of bacon and get back to the drawing board…

  20. Mark Lee Reply

    Nice PR Kurt-Lots of PR’s Today-awesome to watch!!!
    All the new CrossFitters showed some real fight facing Fran today!

  21. Anonymous Reply

    6:22 Rx- PR

    Last Fran was w/ red & green bands @7:34. Pull-ups are a big weakness.

    -Zach

  22. brendan Reply

    First time facing Fran today so I put my best tank top on and hit it RX at 5:31…I know I can get better on thrusters so that its a more fluid movement and I’m counting on mcgrail to help me get my butterfly Kip on the pull ups…all in all I feel good about it….I was mentally prepared for 730

  23. Anonymous Reply

    Adam said…

    Not my first time at Fran, and certainly not my best. 7:11 Rx, with 65 burpees afterward for challenge. The thrusters seemed harder this time. Thanks to Kurt for staying for extra motivation!
    – AB

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