I am not sure where John McG has been. If anyone has seen him, please contact Skip.
Tuesday night at 6:30 PM.
Talk to Skip for more information. This training is open to non-FRCF members as well, you just need to contact Skip@FrontRangeCrossFit.com .
This training is open to anyone that wishes to learn how to defend themselves. FRCF member or not.
Can you do 5 C2B pull-ups but still can’t do a bar muscle-up?
Can you do 5 ring dips and want to work on ring musble-ups?
Are you obstinate?
Awesome. Talk to Pete about working on those skills.
550 meter row or run
IronScap Shoulder Warm-up (start this at 5 past the hour)
5 Step Movement and Mobility (start this at 10 past the hour)
90 Rep Warm-up (start this at 15 past the hour)
3 rounds of:
10 air squats
Workout Specific Warm-up (Start this at 20 past the hour)
5 x 3 deadlifts, up to 315/215
a set of ring dips after each set
Workout (start this at 40 past the hour)
The deadlift weight is 225 lbs/155 lbs.
Time cap is 20 minutes.
Competition Team Lift
15 rounds, on the :90 start interval
EMOM for 20 minutes of:
6 jumping lunges
12 handstand push-ups
Do all 18 reps each minute.
10 rounds of:
1 minute walk
1 minute jog
1 minute run