Front Range CrossFit

Workout

For time:
30 wall ball shots, 20 lbs (14 lbs)
30 pullups, chin over
30 pistols
30 power snatches, 95 lbs (65 lbs) 

Every workout at FRCF starts with a:
Group Warmup
Mobility Session
Workout Specific Warmup
FRCF Workout of the Day

After the workout, our athletes have access to the FRCF Weight Room, where they have the option to do a:
Team Lift
Team Skill Session
Supplemental Workout

For the full workout information, please click here. 

You will need a password in order to access the full workout.  For those of you that are following FRCF programming from afar, there is a monthly remote membership option.  Please email [email protected] for more information.

"When something is missing in your life, it usually turns out to be someone."
- Robert Brault

Workout

5 rounds for time of:
10 ball slams, 30 lbs (20 lbs)
10 box jumps, 24" box (20" box)
10 ring dips 

Every workout at FRCF starts with a:
Group Warmup
Mobility Session
Workout Specific Warmup
FRCF Workout of the Day

After the workout, our athletes have access to the FRCF Weight Room, where they have the option to do a:
Team Lift
Team Skill Session
Supplemental Workout

For the full workout information, please click here. 

You will need a password in order to access the full workout.  For those of you that are following FRCF programming from afar, there is a monthly remote membership option.  Please email [email protected] for more information.

"If you were going to die soon and had only one phone call you could make, who would you call and what would you say?  And why are you waiting?"
- Stephen Levine

Workout

21-15-9 reps for time of:
overhead squats, 95 lbs (65 lbs)
pullups 

Every workout at FRCF starts with a:
Group Warmup
Mobility Session
Workout Specific Warmup
FRCF Workout of the Day

After the workout, our athletes have access to the FRCF Weight Room, where they have the option to do a:
Team Lift
Team Skill Session
Supplemental Workout

For the full workout information, please click here. 

You will need a password in order to access the full workout.  For those of you that are following FRCF programming from afar, there is a monthly remote membership option.  Please email [email protected] for more information.

"So often in life a new chapter awaits.  You ride off into the sunset and discover it's the sunrise."
- Robert Brault

Workout

3 rounds for time of:
100 double-unders
50 situps
25 wall ball shots, 20 lbs (14 lbs) 

Every workout at FRCF starts with a:
Group Warmup
Mobility Session
Workout Specific Warmup
FRCF Workout of the Day

After the workout, our athletes have access to the FRCF Weight Room, where they have the option to do a:
Team Lift
Team Skill Session
Supplemental Workout

For the full workout information, please click here. 

You will need a password in order to access the full workout.  For those of you that are following FRCF programming from afar, there is a monthly remote membership option.  Please email [email protected] for more information.

"We must embrace pain and burn it as fuel for our journey."
- Kenji Miyazawa

Workout

As many rounds in 20 minutes of:
20 lunges, total
15 pushups
10 romanian deadlifts, 135 lbs (95 lbs) 

Every workout at FRCF starts with a:
Group Warmup
Mobility Session
Workout Specific Warmup
FRCF Workout of the Day

After the workout, our athletes have access to the FRCF Weight Room, where they have the option to do a:
Team Lift
Team Skill Session
Supplemental Workout

For the full workout information, please click here. 

You will need a password in order to access the full workout.  For those of you that are following FRCF programming from afar, there is a monthly remote membership option.  Please email [email protected] for more information.

"Be bold.
Go after what you want to do.
Be who you want to be.
Move through the discomfort
you will feel,
as you stretch beyond
your present condition."
- Karen Salmon

Rest day.

"Walls will find us in this life,
walls and fences and so many reasons
to give up, give in. It is up to us,
us and only us, to climb them, to
cling to them like leaves and grow
anyway.
Let the light shine through,
for there are always cracks.
Grow, grow defiant against the walls
that tower around you,
the fences that lock you in."
- TKG 

Workout

5 rounds for time of:
5 squat cleans @ 75% of your one one rep max
10 toes to bar
150 meter run 

Every workout at FRCF starts with a:
Group Warmup
Mobility Session
Workout Specific Warmup
FRCF Workout of the Day

After the workout, our athletes have access to the FRCF Weight Room, where they have the option to do a:
Team Lift
Team Skill Session
Supplemental Workout

For the full workout information, please click here. 

You will need a password in order to access the full workout.  For those of you that are following FRCF programming from afar, there is a monthly remote membership option.  Please email [email protected] for more information.

"No distance of place or lapse of time can lessen the friendship of those who are thoroughly persuaded of each other's worth."
- Robert Southey

Joy's Birthday Workout

As many rounds in 15 minutes of:
10 pullups
10 goblet squats. 24 kg (16 kg)
10 situps 
8 lunges each leg 

Every workout at FRCF starts with a:
Group Warmup
Mobility Session
Workout Specific Warmup
FRCF Workout of the Day

After the workout, our athletes have access to the FRCF Weight Room, where they have the option to do a:
Team Lift
Team Skill Session
Supplemental Workout

For the full workout information, please click here. 

You will need a password in order to access the full workout.  For those of you that are following FRCF programming from afar, there is a monthly remote membership option.  Please email [email protected] for more information.

"You can discover more about a person in an hour of play than in a year of conversation."
- Plato

Brad's Birthday Workout

3 rounds for time of:
10 squat snatches, 95 lbs (65 lbs)
24 wall ball shots, 20 lbs (14 lbs)
73 kettlebell snatches, 20 kg (12 kg) 

Every workout at FRCF starts with a:
Group Warmup
Mobility Session
Workout Specific Warmup
FRCF Workout of the Day

After the workout, our athletes have access to the FRCF Weight Room, where they have the option to do a:
Team Lift
Team Skill Session
Supplemental Workout

For the full workout information, please click here. 

You will need a password in order to access the full workout.  For those of you that are following FRCF programming from afar, there is a monthly remote membership option.  Please email [email protected] for more information.

"We must be willing to get rid of the life we've planned, so as to have the life that is waiting for us."
- Joseph Campbell

Brad juggling a kettlebell...

Workout

For time:
10 power snatch, 95 lbs (65 lbs)
20 toes-to-bar
30 power cleans
40 V-ups
50 front squats
60 situps 

Every workout at FRCF starts with a:
Group Warmup
Mobility Session
Workout Specific Warmup
FRCF Workout of the Day

After the workout, our athletes have access to the FRCF Weight Room, where they have the option to do a:
Team Lift
Team Skill Session
Supplemental Workout

For the full workout information, please click here. 

You will need a password in order to access the full workout.  For those of you that are following FRCF programming from afar, there is a monthly remote membership option.  Please email [email protected] for more information.

"Freedom is not enough."
- Lyndon B. Johnson