Workout of the Day

CrossFit Workout 5/23/17 Tuesday

The T3 Memorial Day Fundraiser at FRCF
Monday, May 29th
10:00 AM

We will be one of the CrossFit gyms holding a Train to Transition (T3) Memorial Fundraising event this Memorial Day.  We will be doing a CrossFit Hero Workout starting at 10 AM and we will continue to run heats until everyone has finished their workout.  We will provide some snacks for after the event, so please bring your own beverages and hang out after your heat to cheer on the other participants.

There are two ways you can help the Train to Transition Veteran’s Project this Memorial Day.  You can choose to make a $35 minimum donation on the T3 website either before or on the Monday of the event.  (We will have computers set up at the gym for you to make your donation on the day.)

Or

You can choose to set up a fundraising page on the T3 website and help us raise money for this great cause.  We appreciate anything that you choose to do.  The impact that your donations and fundraising efforts have can not be overstated.

You can click this link to set up your fundraising page: T3 Fundraising Page

For more information about the mission of the Train to Transition Veteran’s Project (a 501(c)3 Corporation), go to www.TrainToTransition.org.

If you have any questions about T3, the Memorial Day Fundraiser, or how to get involved with this great cause, please see Skip or Jodi.

Non-FRCF Athletes
Any and all participants are welcome to come and workout with us on Memorial day.  We will modify the listed workout or make something up just for you.

CrossFit Affiliates
If you are a gym that wants to get involved by hosting a T3 Memorial Day Fundraiser please email Skip@FrontRangeCrossFit.com.   We currently have 6 gyms signed up and would love to add you to the T3 family.

Gymnastics Class

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.

General Warm-up

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
10 pushups
10 V-ups

Workout Specific Warm-up (Start this at 20 past the hour)

5 x 3 power cleans, up to heavier than your workout weight
a set of 30 double-unders after each set

Workout (start this at 40 past the hour)

10 rounds for time of:
3 power cleans, 225 lbs/155 lbs (or 70% of your max)
6 box jumps, 24″ box (20″ box)
150 meter run

Competition Team Lift

Snatch
15 rounds, on the :90 start interval

1 power snatch + 1 squat snatch
Start at 70% of your snatch and go up as you can.
Competition Team Skills

EMOM for 20 minutes of:
6 pistols (total)
6 C2B pullups

Do all 12 reps each minute.

Supplemental Workout

15 rounds of:
1 minute walk
1 minute run

CrossFit Workout 5/22/17 Monday

The T3 Memorial Day Fundraiser at FRCF
Monday, May 29th
10:00 AM

We will be one of the CrossFit gyms holding a Train to Transition (T3) Memorial Fundraising event this Memorial Day.  We will be doing a CrossFit Hero Workout starting at 10 AM and we will continue to run heats until everyone has finished their workout.  We will provide some snacks for after the event, so please bring your own beverages and hang out after your heat to cheer on the other participants.

There are two ways you can help the Train to Transition Veteran’s Project this Memorial Day.  You can choose to make a $35 minimum donation on the T3 website either before or on the Monday of the event.  (We will have computers set up at the gym for you to make your donation on the day.)

Or

You can choose to set up a fundraising page on the T3 website and help us raise money for this great cause.  We appreciate anything that you choose to do.  The impact that your donations and fundraising efforts have can not be overstated.

You can click this link to set up your fundraising page: T3 Fundraising Page

For more information about the mission of the Train to Transition Veteran’s Project (a 501(c)3 Corporation), go to www.TrainToTransition.org.

If you have any questions about T3, the Memorial Day Fundraiser, or how to get involved with this great cause, please see Skip or Jodi.

Non-FRCF Athletes
Any and all participants are welcome to come and workout with us on Memorial day.  We will modify the listed workout or make something up just for you.

CrossFit Affiliates
If you are a gym that wants to get involved by hosting a T3 Memorial Day Fundraiser please email Skip@FrontRangeCrossFit.com.   We currently have 6 gyms signed up and would love to add you to the T3 family.

General Warm-up

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
10 pushups
10 V-ups

Workout Specific Warm-up (Start this at 20 past the hour)

5 x 3(power snatch + 3 squat snatches), up to your snatch workout weight
A set of strict pull-ups after each set.

Workout (start this at 40 past the hour)

3 rounds for time of:
250 meter row
12 squat snatches, 95 lbs/65 lbs
21 pushups

Competition Team Lift

Back squat
EMOM for 20 minutes of:
3 back squats
Do the first 10 at 70% and then go up if you feel good.

Competition Team Skills

10 rounds for completion of:
150 meter jog
2 rope climbs

Supplemental Workout

15 rounds of:
1 minute walk
1 minute jog
1 minute hard run

CrossFit Workout 5/19/17 Friday

The T3 Memorial Day Fundraiser at FRCF
Monday, May 29th
10:00 AM

We will be one of the CrossFit gyms holding a Train to Transition (T3) Memorial Fundraising event this Memorial Day.  We will be doing a CrossFit Hero Workout starting at 10 AM and we will continue to run heats until everyone has finished their workout.  We will provide some snacks for after the event, so please bring your own beverages and hang out after your heat to cheer on the other participants.

There are two ways you can help the Train to Transition Veteran’s Project this Memorial Day.  You can choose to make a $35 minimum donation on the T3 website either before or on the Monday of the event.  (We will have computers set up at the gym for you to make your donation on the day.)

Or

You can choose to set up a fundraising page on the T3 website and help us raise money for this great cause.  We appreciate anything that you choose to do.  The impact that your donations and fundraising efforts have can not be overstated.

You can click this link to set up your fundraising page: T3 Fundraising Page

For more information about the mission of the Train to Transition Veteran’s Project (a 501(c)3 Corporation), go to www.TrainToTransition.org.

If you have any questions about T3, the Memorial Day Fundraiser, or how to get involved with this great cause, please see Skip or Jodi.

Non-FRCF Athletes
Any and all participants are welcome to come and workout with us on Memorial day.  We will modify the listed workout or make something up just for you.

CrossFit Affiliates
If you are a gym that wants to get involved by hosting a T3 Memorial Day Fundraiser please email Skip@FrontRangeCrossFit.com.   We currently have 6 gyms signed up and would love to add you to the T3 family.

General Warm-up

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
10 pushups
10 V-ups

Workout Specific Warm-u(start this at 20 past the hour)

5 x 3 of barbell thrusters, up to something that is very heavy for you.
30 double-unders after each set

Workout (start this at 40 past the hour)

10 rounds for time of:
5 bar facing burpees
10 kettlebell swings, 24 kg (16 kg)
15 weighted situps, 20 lbs

On the weighted situps, you must make the med ball touch the ground above your head and then touch the ground past the heels of your feet.

This has a 25 minute time cap.

Competition Team Lift

Clean and Jerk
1 squat clean + 1 hang squat clean + 1 split jerk
Find your max for the day.
You must link both lifts.

Competition Team Skills

Take 30 minutes and work on your worst CrossFit skill.

Supplemental Workout

6 x 800 meter row
Start every 5 minutes.
Start easy and get progressively faster as you go.

CrossFit Workout 5/18/17 Thursday

The T3 Memorial Day Fundraiser at FRCF
Monday, May 29th
10:00 AM

We will be one of the CrossFit gyms holding a Train to Transition (T3) Memorial Fundraising event this Memorial Day.  We will be doing a CrossFit Hero Workout starting at 10 AM and we will continue to run heats until everyone has finished their workout.  We will provide some snacks for after the event, so please bring your own beverages and hang out after your heat to cheer on the other participants.

There are two ways you can help the Train to Transition Veteran’s Project this Memorial Day.  You can choose to make a $35 minimum donation on the T3 website either before or on the Monday of the event.  (We will have computers set up at the gym for you to make your donation on the day.)

Or

You can choose to set up a fundraising page on the T3 website and help us raise money for this great cause.  We appreciate anything that you choose to do.  The impact that your donations and fundraising efforts have can not be overstated.

You can click this link to set up your fundraising page: T3 Fundraising Page

For more information about the mission of the Train to Transition Veteran’s Project (a 501(c)3 Corporation), go to www.TrainToTransition.org.

If you have any questions about T3, the Memorial Day Fundraiser, or how to get involved with this great cause, please see Skip or Jodi.

Non-FRCF Athletes
Any and all participants are welcome to come and workout with us on Memorial day.  We will modify the listed workout or make something up just for you.

CrossFit Affiliates
If you are a gym that wants to get involved by hosting a T3 Memorial Day Fundraiser please email Skip@FrontRangeCrossFit.com.   We currently have 6 gyms signed up and would love to add you to the T3 family.

General Warm-up

550 meter row

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 squats
10 pushups (various types)
10 ab thingies

Workout Specific Warm-u(start this at 20 past the hour)

5 x 5 of overhead squats, heavier than your workout weight
pull-up warm-up after each set.

Workout (start this at 20 past the hour)

5 rounds for time of:
500 meter row
max set of pull-ups
max set of overhead squats, 95 lbs/65 lbs

There are two scores.
One is your time.
The other is the total number of pull up and OHS reps.

Competition Team Lift

Please make up a team lift from this week.

Competition Team Skills

Please make up a team skills workout from this week.

Supplemental Workout

Please make up a supplemental workout from this week.

CrossFit Workout 5/17/17 Wednesday

The T3 Memorial Day Fundraiser at FRCF
Monday, May 29th
10:00 AM

We will be one of the CrossFit gyms holding a Train to Transition (T3) Memorial Fundraising event this Memorial Day.  We will be doing a CrossFit Hero Workout starting at 10 AM and we will continue to run heats until everyone has finished their workout.  We will provide some snacks for after the event, so please bring your own beverages and hang out after your heat to cheer on the other participants.

There are two ways you can help the Train to Transition Veteran’s Project this Memorial Day.  You can choose to make a $35 minimum donation on the T3 website either before or on the Monday of the event.  (We will have computers set up at the gym for you to make your donation on the day.)

Or

You can choose to set up a fundraising page on the T3 website and help us raise money for this great cause.  We appreciate anything that you choose to do.  The impact that your donations and fundraising efforts have can not be overstated.

You can click this link to set up your fundraising page: T3 Fundraising Page

For more information about the mission of the Train to Transition Veteran’s Project (a 501(c)3 Corporation), go to www.TrainToTransition.org.

If you have any questions about T3, the Memorial Day Fundraiser, or how to get involved with this great cause, please see Skip or Jodi.

Non-FRCF Athletes
Any and all participants are welcome to come and workout with us on Memorial day.  We will modify the listed workout or make something up just for you.

CrossFit Affiliates
If you are a gym that wants to get involved by hosting a T3 Memorial Day Fundraiser please email Skip@FrontRangeCrossFit.com.   We currently have 6 gyms signed up and would love to add you to the T3 family.

General Warm-up

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
10 pushups
10 V-ups

Workout Specific Warm-u(start this at 20 past the hour)

5 x 3 reps of back squat, up to the workout weight
20 light kettlebell snatches after each set

Workout (start this at 30 past the hour)

As many rounds in 30 minutes of:
150 meter waiter’s walk, 16 kg (12 kg)
10  burpees
5 back squats, 185 lbs/125 lbs

No squat racks, so if you can’t do the prescribed weight, please use the heaviest weight that you can get into the back rack position.

Competition Team Lift

EMOM for 20 minutes of:
1 power clean + 1 front squat + 1 split jerk
Start at 70% and go up as you can.

Competition Team Skills

EMOM for 20 minutes of:
20 double-unders
6 strict pullups

All 25 reps each minute.

Supplemental Workout

20 rounds of:
250 meter row
5 wall ball shots, 30 lbs/20 lbs
Start every round on the 3 minute start interval.

CrossFit Workout 5/16/17 Tuesday

FRCF Combatives
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.

Gymnastics Class

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.

General Warm-up

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
10 pushups
10 V-ups

Workout Specific Warm-up (Start this at 20 past the hour)

5 x 3 overhead squats, up to heavier than your workout weight
a set of strict pullups after each set

Workout (start this at 40 past the hour)

4 rounds for time of:
400 meter run
20 V-ups
10 overhead squats, 135 lbs/95 lbs/65 lbs

Competition Team Lift

Snatch
15 rounds, on the :90 start interval

1 squat snatch + 2 snatch balances
Start at 70% of your snatch and go up as you can.
Competition Team Skills

EMOM for 20 minutes of:
6 jumping lunges
12 handstand push-ups

Do all 18 reps each minute.

Supplemental Workout

15 rounds of:
1 minute walk
1 minute run

CrossFit Workout 5/17/17 Monday

FRCF Combatives

Tuesday nights 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 .

General Warm-up

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
10 pushups
10 V-ups

Workout Specific Warm-up (Start this at 20 past the hour)

5 x 3(snatch + C&J), up to your snatch workout weight
pull-up warm up after each set

Workout (start this at 35 past the hour)

 

Silverman’s Birthday Workout

SAS

For time:
1 mile run
24 snatches, 185 lbs/125 lbs
20 clean and jerks, 225 lbs/155 lbs
15 muscle-ups

If those weights don’t work for you, pick a weight that is heavy enough that you can only do singles with.
For the muscle-ups, substitute 45 pullups.

This has a 40 minute time cap.

Competition Team Lift

You did enough lifting in the CrossFit Workout.  Do the skills or supplemental.

Competition Team Skills

5 rounds for completion of:
50 double-unders
4 rope climbs

Supplemental Workout

Airdyne Intervals
10 rounds of:
:40 hard
:20 easy spin
At the 15 minute mark…..
10 rounds of:
:20 sprint
:40 easy spin
CrossFit Workout 5/12/17 Friday

General Warm-up

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
10 pushups
10 V-ups

Workout Specific Warm-u(start this at 20 past the hour)

5 x 3 of barbell thrusters, up to heavier than workout weight
30 double-unders after each set

Workout (start this at 40 past the hour)

10 rounds for time of:
5 thrusters, 135 lbs/95 lbs
10 V-ups
150 meter run

Competition Team Lift

Snatch
1 squat snatch + 1 hang squat snatch
Find your max for the day.
You must link both lifts.

Competition Team Skills

50 strict HSPUs
Use a band if necessary.  But do them strict.

Supplemental Workout

10 x 400 meter row
Start every 3 minutes.
Start easy and get progressively faster as you go.

CrossFit Workout 5/11/17 Thursday

We are going to have a spring cleaning done on this Saturday, May 13th.  We will be moving some of the equipment around prior to that, from 11 AM – noon.  Any help would be greatly appreciated for that one hour time frame.

Thanks.

General Warm-up

550 meter row

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 squats
10 pushups (various types)
10 ab thingies

Workout Specific Warm-u(start this at 20 past the hour)

Start the workout with light weight.

Workout (start this at 20 past the hour)

EMOM for 40 minutes of:
5 push-ups
10 reps of kettlebell stuff

You do all 15 reps every minute.
You start this right at 20 minutes after the hour.
Mix up the kettlebell stuff.  Snatch, C&J, C&P, Swing, 2-handed Jerk, etc.
Start off light and get heavier as you go.
If you are doing a two part movement like the clean and jerk, each movement counts as one rep.  So you would do 5 reps of the clean and jerk movement.
Make the push-ups, GREAT push-ups.

This is a very, very impactful workout.  Have fun with it.

Competition Team Lift

Please make up a team lift from this week.

Competition Team Skills

Please make up a team skills workout from this week.

Supplemental Workout

Please make up a supplemental workout from this week.

CrossFit Workout 5/10/17 Wednesday

General Warm-up

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
10 pushups
10 V-ups

Workout Specific Warm-u(start this at 20 past the hour)

EMOM for 12 minutes of:
16 kettlebell snatches, ascending
10 kettlebell two handed push presses, ascending
150 meter run

Workout (start this at 40 past the hour)

As many rounds in 12 minutes of:
15 kettlebell swings, 24 kg (16 kg)
15 pushups
150 meter run

Competition Team Lift

EMOM for 20 minutes of:
1 power clean + 1 split jerk
Start at 70% and go up as you can.

Competition Team Skills

EMOM for 20 minutes of:
20 double-unders
5 strict pullups

All 25 reps each minute.

Supplemental Workout

10 rounds, on the 4 minute start of:
row 500 meters
10 burpees as soon as you get off the rower.  These need to be done as quickly as you possible can.
Start easy and get progressively faster as you go.