Front Range CrossFit | Denver's leader in fitness, strength & conditioning

Workout (start this at 35 past the hour)
3 rounds, on the 8 minute start interval of:
500 meter row
15 pullups, chin over
5 shoulder-to-overhead, 135 lbs (95 lbs)
15 pullups, chin over
5 shoulder to overhead, 135 lbs (95 lbs)

"No matter how you hurry, you will notice at the end of the day that you traveled at the speed of time."
- Robert Brault

By: Skip Miller, Front Range CrossFit, Denver Colorado

Workout (start this at 35 past the hour)
3 rounds for time of:
25 V-ups
25 meters overhead plate lunge, 45 lbs (25 lbs)
25 burpees

This has a 20 minute time cap.

"You will do foolish things, but do them with enthusiasm."
- Colette

By: Skip Miller, Front Range CrossFit, Denver Colorado

Workout (start this at 35 past the hour)
3 rounds for time of:
10 deadlift, 185 lbs (125 lbs)
15 box jumps, 24" box (20" box)

At the 10 minute start interval, do it again.  But go faster.  That doesn't mean to go slow the first time.  Go as fast as you can the first time, THEN go faster

No one goes up.  Go fast.

"Some people skate to the puck. I skate to where the puck is going to be."
- Wayne Gretzky

By: Skip Miller, Front Range CrossFit, Denver Colorado

Workout (start this at 35 past the hour)
5 rounds, on the 5 minute start interval of:
400 meter run
2 rope climbs

"We have, I fear, confused power with greatness."
- Stewart Udall

See all of the photos from out Toast to Scott on Facebook > Front Range CrossFit

Front Range CrossFit had a fantastic 2 days of Olympic Weightlifting down in Colorado Springs at the Rocky Mountain State Games this past weekend. Congratulations to all of our lifters. You worked so hard for this and lifted so well. We are so proud of you.

Ryan Dritein made 5 of his 6 lifts, achieving a personal record (PR) in the snatch at 66kg, a PR in the C&J at 95kg, and a PR in the total at 161kg.

Teralyn Carter went 6 for 6 (meaning she made all of her lifts) which is very impressive since she had PR's in all 3 categories as well. The snatch at 54kg, the C&J at 74kg, and the total at 128kg. Teralyn took Gold in the 63kg open division.

Josh Guillen went 5 for 6 and PR'd all his lifts and total with a snatch of 80kg, C&J of 114, and total of 194.

Dave Loudenslager also PR'd all of his lifts and total with a snatch of 75kg, C&J of 104, and total of 179.

Amy Backel lifted next. And yes... She PR'd all of her lifts and total too! She snatched 76kg, C&J 96, and totaled 172. This was enough to give her a Gold metal in the 75kg Open division.

Owen Shearer was our last lifter. Yes... He too went 6 for 6 and PR'd all of his lifts! Snatch 93kg, C&J 116kg, and total 209kg (no straps).

In addition to the lifters above we had some of our old members come back and lift under our Club. Paula Schoettinger took 1st place in the 53kg open division, Martin Wolfe won 1st place inthe 69kg open division, and Kalee Noe took 1st in the 69 youth division.

Workout (start this at 40 past the hour)
For time:
40 box overs, 24" box (20" box)
20 toes-to-bar
40 wall ball shots, 20 lbs (14 lbs)
20 ring dips
40 wall ball shots, 20 lbs (14 lbs)
20 toes-to-bar
40 box overs, 24" box (20" box)

If you are older than 60 years old or can't jump for a medical reason, please feel free to step up. For everyone else, it's a two footed take-off jump up onto the box.  

This workout has a 15 minute cut-off.

"No mind, however loving, could bear to see plainly into all the recesses of another mind."
- Arnold Bennett

Rest day.

"Every action of our lives touches on some chord that will vibrate in eternity."
- Edwin Hubbel Chapin

Workout (start this at 45 past the hour)

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

"Attitude is a little thing that makes a big difference."
- Winston Churchill

Workout (start this at 35 past the hour)

5 rounds for time of:
15 wall ball shots, 20 lbs (14 lbs)
15 V-ups
max set of pullups

If you can LINK muscle-ups, please do a max set of muscle-ups instead of the pullups.

"Unbeing dead isn't being alive."
- e.e. cummings

Congratulations to Scott Olson. In 5 years at the games you have brought home a Silver and 3 Gold metals. Scott is the first ever 3-time CrossFit Master's Champion! You did it. We are so proud of you. You inspire us all every day.

See all of the photos on Facebook > Front Range CrossFit

Thursday is Scott's final day of competition at the CrossFit Games 2014. 

Scott is standing strongly in first place going into the final day where he has 2 final workouts ahead of him.

Send all of your strength, FRCF MoJo and good wishes his way!

Scott, we love you. You are our Champion! Go get it.