Front Range CrossFit

Workout 
2 rounds for time of:
30 bar-facing burpees
1.25 mile run

"Genius is a plodding intellect, incapable of dreaming up the obstacles that stop the rest of us."
- Robert Brault

Workout 
For time:
30 pushups
40 wall ball shots, 20 lbs (14 lbs)
50 V-ups
40 wall ball shots, 20 lbs (14 lbs)
30 pushups

If you can do HSPUs, please do flat, kipping HSPUs instead of the pushups.

"Think big thoughts but relish small pleasures."
- H. Jackson Brown, Jr

Workout 
21-15-9 reps for time of:
box jumps, 24" box (20" box)
pullups, C2B if you can

If you can do muscle-ups, please do 7-5-3 instead of the pullups.
If you can, please go up 4" higher from the box height that you normally use.

"Every individual has a place to fill in the world and is important in some respect whether he chooses to be so or not."
- Nathaniel Hawthorne

Workout 
As many rounds in 5 minutes of:
10 pullups, C2B if you can
10 pushups
10 overhead plate lunges, 45 lbs (25 lbs) total

5 minute break

30 reps for time of:
power snatch, 135 lbs (95 lbs)

No one goes up. Go fast.

"To be interested in the changing seasons is a happier state of mind than to be hopelessly in love with spring."
- George Santayana

Rest day.

"Beware the barrenness of a busy life."
- Socrates

Workout 
4 rounds for time of:
400 meter run
3 squat cleans @ 75%
max pullup set

Max muscle-up set if you can link muscle-ups

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.

"Besides the noble art of getting things done, there is the noble art of leaving things undone. The wisdom of life consists in the elimination of non-essentials."
- Lin Yutang

Workout 
10-9-8-7-6-5-4-3-2-1 reps for time of:
pullups, C2B if you can
pushups
kettlebell swings, 24 kg (16 kg)
150 meter run

"In union there is strength."
- Aesop

Workout 
As many meters in 10 minutes of:
rowing

5 minute break

As many reps in 10 minutes of:
10 romanian deadlifts, 95 lbs (65 lbs)
10 front squats, 95 lbs (65 lbs)
10 push presses, 95 lbs (65 lbs)

"No matter where you go or what you do, you live your entire life within the confines of your head."
- Terry Josephson

Workout 

21-15-9 reps for time of:
burpee box jump, 24" box (20" box)
toes-to-bar

"Gold medals aren't really made of gold. They're made of sweat, determination, and a hard-to-find alloy called guts."
-Dan Gable

Workout 
For time:
550 meter run
55 burpees
500 meter row
55 kettlebell swings, 24 kg (16 kg)
500 meter row
55 pushups, hands and feet on one 45 lb plate each location
550 meter run

"Courage is what it takes to stand up and speak; courage is also what it takes to sit down and listen."
- Winston Churchill