Front Range CrossFit

Rest day.

"And to this day I wish I had lingered a week or so.... But we stupid mortals, or most of us, are always in haste to reach somewhere else, forgetting that the zest is in the journey and not in the destination."
- Ralph D. Paine

Workout 
3 rounds for time of:
400 meter run
21 kettlebell swings, 24 kg (16 kg)
12 pullups, chin over

"Most men pursue pleasure with such breathless haste that they hurry past it."
- Søren Kierkegaard

Workout 
10-9-8-7-6-5-4-3-2-1 reps for time of:
squat cleans, 135 lbs (95 lbs)
toes-to-bar
burpees

"The only people with whom you should try to get even are those who have helped you."
- John E. Southard

Workout 
2 rounds for time of:
30 pushups
30 power snatches, 95 lbs (65 lbs)
30 wall ball shots, 20 lbs (14 lbs)

"Live life as if everything was rigged in your favor."
- Rumi

Workout 
5 rounds for time of:
10 pullups, chin over
10 box jumps, 24" box (20" box)
150 meter run

"Life is the sum of all your choices."
- Albert Camus

Workout 
4 rounds for time of:
10 power cleans, 135 lbs (95 lbs)
20 v-ups
400 meter run

"You will always be your child's favorite toy."
- Vicki Lansky

Workout 

Murph
For time:
1 mile run
100 pullups
200 pushups
300 squats
1 mile run

Partition the pullups, pushups and squats as needed.

"We who are left how shall we look again
Happily on the sun or feel the rain
Without remembering how they who went
Ungrudgingly and spent
Their lives for us loved, too, the sun and rain?"
~Wilfred Wilson Gibson

Rest day.

"Life begins at the edge of your comfort zone."
- Andy Bassich

Workout 

21-15-9-6-3 reps for time of:
toes-to-bar
front squats, 135 lbs (95 lbs)
150 meter run

“The legacy of heroes is the memory of a great name and the inheritance of a great example."
- Benjamin Disraeli

Alex has been a member at FRCF long enough that he was able to start AND FINISH his medical degree.  Alex graduated from medical school yesterday and will soon be starting residency.  We will miss both you and Louisa.

Congratulations Alex!!!

Summer Special - Learn CrossFit for Half the Price
50% off CrossFit Skills Program. Get started in June or July and learn CrossFit for half the price! Email [email protected] to set up a private intro session.

The FRCF Intro Program 
Interested in trying a workout at Front Range CrossFit?  
Please email [email protected] to set up a private session.  We will take you through the basics of CrossFit and let you experience the level of coaching you can expect from one of the oldest, most successful CrossFit Affiliates in existence.  Your first trial workout is always free.  Experience the community and quality of coaching before making your decision to join. We will set up a private trial at your convenience.
Click on the Getting Started Tab for more information

Free Saturday Group Workout at 8:00 am
Curious about CrossFit? Join us for a Free workout. This is a perfect time to see what FRCF is all about. No previous CrossFit experience necessary. Join us for a Free workout, check out our facility, experience our coaching, and meet our outstanding community.
Required: Email [email protected] to attend.

2014 FRCF Master's Summer Training Camp
July 13th, 8 AM to 5 PM
This is an awesome, one day training camp geared towards the masters CrossFit athlete.  We will have 7 training blocks, covering gymnastics, weightlifting, rowing and kettlebell.  There will also be a lecture on programming for the master's athlete.

As a masters athlete, efficient movement is critical for both short term success and longevity in the Sport of CrossFit.  This camp will give you the building blocks to improve.

For more information or to register, click here. 

FRCF Running Program
Saturdays at 11 am, FRCF Members Only. 
May 24th, May 31st, June 7th, and June 14th.
This is a 4-day program designed to cover all aspects of running techniques, drills, warm-ups, shuttles, track work, and distance vs sprint. This program will be lead by Amy Backel. Amy Backel is a two-time NCAA All-American and two-time Olympic Trials Finalist in the javelin. She has been involved in track and field for nearly 15 years as a sprinter, jumper, hurdler, vaulter, thrower, and later coaching at the collegiate level. She is excited to share her knowledge and experience with running with the FRCF community.
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