Johnny's First Fran


We’re back at it again with FRAN! Today’s “Fran” is different. Back in 2008, when Johnny was still a Navy SEAL, he got his first taste of CrossFit with this workout. 

Johnny, along with 2 other team members, were in the gym doing their daily routine when one of them suggested doing this CrossFit workout named Fran.  On paper, Johnny thought this workout would take 3 minutes max. Boy, was he wrong.

With little to no instruction, he did the movements the way he understood them. He would front squat the weight then strict press it after locking out his knees.  When it came time for the pull ups, he performed each rep strict because he didn’t know how to kip at the time.

His team members yelled at him for a whopping 12 minutes and 58 seconds. After, he felt decimated. He didn’t puke but he hugged a trash can for a full hour and had full body soreness for 7 days straight.

Needless to say, he was hooked and opened a CrossFit 2 years later when he moved back to Louisiana.


One of the team members working out with Johnny was Jocko Willink. Jocko is an American podcaster, author, and retired United States Navy SEAL. He received the Silver Star and Bronze Star for his service in the Iraq War. Willink was commander of SEAL Team Three's Task Unit Bruiser during the Battle of Ramadi.  He has written several books, his most popular being Extreme Ownership, a New York Times best seller!


Workout of the Day

A.) Deadlift 3x3 Across

B.) “Johnny’s First Fran”

For Time:


-Front squat + strict shoulder press (95/65)

-Strict pull ups (no top drop)