Front Range CrossFit

Workout 
13.5
3 rounds of:
15 thrusters, 100 lbs (65 lbs)
15 pullups, C2B if you can

If you finish the 3 rounds in under 4 minutes, continue
If you finish 6 rounds in under 8 minutes, continue

Every workout at FRCF includes a:
* General Group Warmup
* Mobility Session
* Workout Specific Warmup
* FRCF Workout of the Day

After the workout, our athletes have access to the FRCF Weight Room. In addition to our Strength and Olympic Weightlifting programs, we offer a daily:
* 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.

"Excellence is not a skill.  It is an attitude."
-Ralph Marston

Workout 
10 rounds for time of:
5 burpee/box jumps, 24" box (20" box)
5 overhead squats, 95 lbs (65 lbs)

"You must have long-range goals to keep you from being frustrated by short-range failures."
- Charles C. Noble

Workout 
10-9-8-7-6-5-4-3-2-1 reps for time of:
squat cleans, 135 lbs (95 lbs)
pullups, C2B
weighted situps

"An acre of performance is worth a whole world of promise."
- William Dean Howells

Workout 
5 rounds for time of:
15 pushups
20 kettlebell snatches, 24 kg (16 kg)

"Two things are needed to succeed -- a sensible plan and a willingness to see it through when any sensible person would quit." 
- Robert Brault

Workout 
13.4
Complete as many reps as possible in 7 minutes following the rep scheme below:
3 clean and jerks, 135 lbs (95 lbs)
3 Toes-to-bar
6 clean and jerks, 135 lbs (95 lbs)
6 Toes-to-bar
9 clean and jerks, 135 lbs (95 lbs)
9 Toes-to-bar
12 clean and jerks, 135 lbs (95 lbs)
12 Toes-to-bar
15 clean and jerks, 135 lbs (95 lbs)
15 Toes-to-bar
18 clean and jerks, 135 lbs (95 lbs)
18 Toes-to-bar...
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

"Every day you either see a scar or courage.  Where you dwell will define your struggle."
- Dodinsky

Workout 
13.3
As many rounds in 12 minutes of:
150 wall ball shots, 20 lbs (14 lbs)
90 double-unders
30 muscle-ups

Men throw to a 10' target, women to a 9' target.

"The healthy and strong individual is the one who asks for help when he needs it.  Whether he's got an abscess on his knee or in his soul."
- Rona Barrett

Rest day.

"As regrettable as the things we mean to do and don't is the time wasted meaning to do them."
- Robert Brault

Workout 
5 rounds for time of:
5 power cleans @ 80%
10 air squats
150 meter run

"Praise the bridge that carried you over."
- George Colman

Schedule Change!
You asked for it. 
A Friday 4 pm workout has been added to the schedule.
So I expect to see ya-all there!

Workout 
5 rounds for time of:
5 box jumps, 24" box (20" box)
5 power snatches, 95 lbs (65 lbs)
5 burpees

Then 2 minutes rest (round up or down as needed) please record your time

Then 4 rounds 

Then 2 minutes rest (round up or down as needed) please record your time

Then 3 rounds

"Nobody has ever measured, even poets, how much a heart can hold."
- Zelda Fitzgerald

Schedule Change!
You asked for it. 
A Friday 4 pm workout has been added to the schedule.
So I expect to see ya-all there!

Workout 
21-15-9 reps for time of:
overhead squats, 95 lbs (65 lbs)
pullups, C2B if you can

"Better to start up a thousand wrong roads than to keep going nowhere because you know the way." 
- Robert Brault