Front Range CrossFit

Workout 
5 rounds for time of:
10 kettlebell snatches, 24 kg (16 kg) Each Hand
10 goblet squats, 24 kg (16 kg)
10 pushups
10 V-ups
150 meter run

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.

"True wealth is having enough to share."
- Chip Hailstone

Workout 
21-15-9 reps for time of:
squat clean, 135 lbs (95 lbs)
push press, 135 lbs (95 lbs)

If you can do kipping HSPUs, please do them instead of the push press.  

"If dogs could talk, it would take a lot of the fun out of owning one."
- Andy Rooney

Workout 
7 rounds for time of:
7 power snatches, 95 lbs (65 lbs)
7 pullups, C2B if you can
150 meter run

No one goes up.  Go Fast.

"Diplomacy is the art of letting someone else have your way."
- Daniele Vare

Workout 
5 rounds for time of:
6 squat clean + split jerk @ 70% of your max
7 burpee over bar

"How lucky I am to have something that makes saying goodbye so hard."
- Carol Sobieski

Workout 
For time:
550 meter run
55 pullups
550 meter run
55 dips
550 meter run
55 toes to bar
550 meter run

"I am never bored anywhere:  being bored is an insult to oneself."
- Jules Renard

Workout 
20 minutes to establish:
max overhead squat triple

2 minute break

For time:
64 pullups, chin over
8 OHS @ 75% of what you just did

"Never be in a hurry; do everything quietly and in a calm spirit. Do not lose your inner peace for anything whatsoever, even if your whole world seems upset."
- St Francis de Sales