Front Range CrossFit

Workout 
CrossFit Open Workout 14.1
As many rounds in 10 minutes of:
30 double unders
15 snatches, 75 lbs (55 lbs)

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.

"Responsibility:  A detachable burden easily shifted to the shoulders of God, Fate, Fortune, Luck or one's neighbor.  In the days of astrology it was customary to unload it upon a star."
- Ambrose Bierce

Workout 
5 rounds for time of:
10 pullups
10 back squats, 95 lbs (65 lbs)
10 weighted situps, 20 lbs (12 lbs)

"Choices are the hinges of destiny."
- Pythagoras

Workout 
Rowing intervals:
10 x 1:00 sprints
on the 2:30 start interval

"The ability to simplify means to eliminate the unnecessary so that the necessary may speak."
- Hans Hofmann

Workout
10-9-8-7-6-5-4-3-2-1 reps for time of:
kettlebell swings, 24 kg (16 kg)
goblet squats
C2B pullups

"By working faithfully eight hours a day you may eventually get to be boss and work twelve hours a day."
- Robert Frost

Workout
As many rounds in 7 minutes of:
5 tall box jumps
3 cleans @ 75% of your best clean

"The greatest thing about the internet is that you can quote something and just totally make up the source."
- Benjamin Franklin

Workout
10 rounds for time of:
5 burpees
10 pullups
35 double-unders

"Attitudes are nothing more than habits of thoughts.  And habits can be acquired. An action repeated becomes an attitude realized."
Paul Myer

Rest day.

"If you want to build a ship, don't drum up people together to collect wood and don't assign them tasks and work, but rather teach them to long for the endless immensity of the sea."
- Antoine de Saint-Exupery

Workout: 
5 rounds for time of:
5 barbell thrusters, 135 lbs (95 lbs)
10 pushups
15 box jumps, 24" box (20" box)

"No member of a crew is praised for the rugged individuality of his rowing."
- Ralph Waldo Emerson

Workout: 
3 rounds for time of:
15 power snatches, 95 lbs (65 lbs)
15 wall ball shots, 20 lbs (14 lbs)

"If everyone is moving forward together, then success takes care of itself."
- Henry Ford

Workout: 
As many rounds in 5 minutes of:
10 one-hand kettlebell thrusters, 24 kg (16 kg)
10 burpees

"Stop counting crayons, just draw pictures."
- Mark Scharenbroich

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