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

Sunday Morning Workout #6 Outside

Open Division
For time:
20 overhead squats, 95 lbs (65 lbs)
40 ball situps, 20 lbs (12 lbs)
60 double-unders
40 ball situps, 20 lbs (12 lbs)
20 overhead squats, 95 lbs (65 lbs)

Pro Division
For time:
20 overhead squats, 135 lbs (95 lbs)
40 ball situps, 20 lbs (12 lbs)
60 double-unders, heavy beaded rope
40 ball situps, 20 lbs (12 lbs)
20 overhead squats, 135 lbs (95 lbs)

Time cut: 10 minutes

There are three work stations and you must move yourself and the equipment needed to the station before performing each exercise.  After the completion of each exercise, the equipment used at that station must be returned to the equipment area before moving onto the next exercise.

Sunday Morning Workout #5 Inside

Open Division
4-3-2-1 for time of:
15' rope climb
stone shoulder, 115 lbs (95 lbs)

Pro Division
4-3-2-1 reps for time of:
15' rope climb
stone shoulder, 145 lbs (115 lbs)

Time cut:  10 minutes 

You must touch the beam that the rope is hanging from.  
The stone much come to rest on TOP of the shoulder.

Sunday Afternoon Workout

Open Division
For time:
10 clean and jerks, 135 lbs (95 lbs)
500 meter row
10 clean and jerks, 135 lbs (95 lbs)
500 meter row
10 clean and jerks, 135 lbs (95 lbs)

Time cut: 10 minutes

Clean and Jerk
The bar starts on the ground and is pulled into the front rack position.  You can split clean, power clean, muscle clean or squat clean.  The bar is then propelled overhead into a locked out position. You may press, push press, push jerk,  or split jerk.  The finish position has been achieved when the bar is locked out overhead with the elbows, shoulders, hips and knees in extension, with the bar over the base of your foot.

Row
Sit on the seat.  Pull on the stick.

Pro Divsion
For time:
20 deadlifts, 275 lbs (215 lbs)
20 front squats, 185 lbs (125 lbs)
20 shoulder to overhead, 135 lbs (95 lbs)
20 front squats, 185 lbs (125 lbs)
20 deadlifts, 275 lbs (215 lbs)

Time cut: 10 minutes

The bar will start loaded with the deadlift weight for your division.  The Athlete is responsible for stripping and adding weight to the bar throughout the workout.

Download CO Open Scoring Open Women 3-4

Download CO Open Scoring Open Men 3-4

Download CO Open Scoring Affiliate Saturday

Download CO Open Scoring Pro Saturday

That was a great first night.  The results from the Pro Division's 3 part workout are listed below.

Friday Night Workout

3 rounds of:
300 meter run
3 snatches, 185 lbs (125 lbs)
10 hand stand pushups, 6" deficit (3" deficit)

At the 15 minute mark:
25 muscle-ups for time (15 reps for the women)

At the 25 minute mark:
max ground-to-overhead in 5 minutes

Each of the three workouts was scored independently.

Download CO Open Scoring Fri PM

Saturday Morning Surprise 
for the Pro division

5 minutes to achieve:
max seven-rep back squat
max bar muscle-ups

The two exercises were scored together, with each bar muscle-up counted as an additional 3 lbs for the men and 2 lbs for the women.

Tomorrow morning's timeline is......

7:00 AM    Judges Briefing in the Competition Space
7-7:30 AM Last chance Athlete Check-in
7:45 AM    Intro and Athlete Briefing
8:00 AM    Pro Division Starts
9:00 AM    Open Division Starts
5:00 PM    Last heat of the day
5:30 PM    Sunday Workout Briefing

Saturday Schedule
Opening address and manditory athlete briefing will begin at 7:30 AM on Saturday morning.  Parking shouldn't be as much of an issue as it has in the past, but please make sure to get to the venue early enough to park and get to the competition space for that briefing.

Please refrain from parking in the Car Care Center directly to the west of the gym.

Affiliate Tent city will be out back, as it has been in the past.

The Paleo Wagon will be serving all weekend.  They will start serving breakfast at 9 AM on Saturday morning.

Heat Schedule
Click below to download the PDF's for the Saturday Heat schedules.

Download CO Open Saturday AM Heats

Download CO Open Saturday PM Heats

If there are any issues with the athlete list, please email [email protected] with your questions.

Get Ready! The FRCF Colorado Open is about to begin. Here is the first announcement of workouts.

The Pro division will be kicking off the event Friday night with a workout at 6 pm. Be sure to catch it while you are checking in for the Open division.

The Pro Division will have a total of 9 scored events.
The Open Division will have a total of 5 scored events.

But first... some General Items:
You will be performing most of the exercises within a 7' by 9' taped off work space.  If any part of your body or any equipment that you are using goes out side that work space you will get a No Rep for that rep.

You may use athletic tape, leather gloves, gymnastics grips.  You may not use sticky gloves or any other items that aid in grip retention.

You may use any footwear that you wish, but you must wear shoes.

Weight belts are allowed for any and all workouts.

We will stick to the time table that is listed in the Heat Sheets.  You must report to the Heat Check-in Desk 5 minutes prior to the start of your heat.

Many of you did not list the Affiliate that you are representing.  This can be rectified at Athlete Check-in, when you get your athlete packet.  Please be sure to do this, so that your scores will be able to be tallied for the Affiliate Championships.

Saturday Morning Workout

Open Division
4 rounds for time of:
15 pullups, chin over
15 kettlebell overhead lunge, 1 x 24 kg (16 kg)
15 box overs, 24" box (20" box)

Pro Division
4 rounds for time of:
15 pullups, chest-to-bar
15 kettlebell overhead lunge, 1 x 24 kg (16 kg)
15 box overs, 28" box (24" box)

Time Cut:  10 Minutes

Pullups
You must start each rep with your elbows and shoulders completely extended.  The rep will be counted when your chin is visible over the pullup bar.  You may use any type of kip that you wish, but your chin must be visible over the bar.

(Athletes in the Pro Divsion will be doing C2B pullups.) 

Overhead Lunge
The athlete starts in an upright position with the kettlebell locked out overhead and steps forward into a lunge position, with the back knee touching the ground.  The athlete then steps back up into the upright position.  The athlete must alternate legs on each rep.  The athlete may switch arms as desired.

Box overs
The athlete starts on one side of the box.  The athlete gets to the other side of the box.  You can choose to touch the top of the box or not.  The only portion of the body that can touch the box are the bottoms of your feet.  Each jump begins with you facing the box and includes a two footed take off.

Saturday Afternoon Workout

Open Divison
For time:
15 barbell snatches, 95 lbs (65 lbs)
20 back squats, 95 lbs (65 lbs)
10 barbell snatches, 115 lbs (75 lbs)
20 back squats, 115 lbs (75 lbs)
5 barbell snatches, 135 lbs (95 lbs)
20 back squats, 135 lbs (95 lbs)

Time Cap: 15 minutes

Snatch
The exercise starts with the athlete grasping the barbell, with both bumpers in contact with the ground.  The athlete then explosively stands and opens the hip, jumping the barbell overhead in one motion.  At the finish, the knees, hips, shoulders and elbows must be in extension, and the athlete must show control of the barbell for the rep to count.  The athlete must perform the exercise in one motion.  It can be a muscle snatch, a power snatch, a split snatch or a squat snatch.  Maybe it is an ugly snatch, but it has to be a snatch for the rep to count.

Back Squat
The squat movement starts with the bar on your back and with your knees and hips fully extended.  You must squat deep enough for your hip crease to be below the level of top of your patella.  You must return to the start position to finish the rep.  There will be no squat racks. 

You may use a weight belt and weight lifting shoes.  You must use shoes of some kind.  You may use neoprene sleeves, but you may not use knee wraps.

Pro Division
15 barbell snatches, 135 lbs (95 lbs)
200 meter row
10 barbell snatches, 165 lbs (115 lbs)
400 meter row
5 barbell snatches, 185 lbs (125 lbs)
600 meter row

Time Cap: 15 minutes

Snatch
The exercise starts with the athlete grasping the barbell, with both bumpers in contact with the ground.  The athlete then explosively stands and opens the hip, jumping the barbell overhead in one motion.  At the finish, the knees, hips, shoulders and elbows must be in extension, and the athlete must show control of the barbell for the rep to count.  The athlete must perform the exercise in one motion.  It can be a muscle snatch, a power snatch, a split snatch or a squat snatch.  Maybe it is an ugly snatch, but it has to be a snatch for the rep to count.

Row
Sit in the seat.  Pull on the stick.

September 22-24^th

Hello Everyone,
Here is some information about this weekend’s Colorado Open.

Prizes and Swag Bag
Simply Pure Nutrients has provided $15,000 in cash prizes. 

Additional prizes and swag for the goodie bags are being provided by:
The Body Wrench
Everyday Athlete
Suerte Tequila
Denver Recovery Center
Lift Heavies
PRx Performance
RX Photo
Vermont Smoke and Cure

We will be announcing the Saturday workouts on Thursday, August 21^st at 5 PM on the FRCF main page and on Face Book.  We will be announcing heat times at this point as well.

The basic timeline for the weekend is as follows.

Friday, August 22^nd
4:00 PM              Pro Division Athlete Registration & briefing
6:00 PM              Friday Evening Pro Workout
5:00-7:00 PM     Open Division Athlete Check-in

Saturday, August 23^rd
7:30 AM              Opening Address
8:00 AM              First Heat starts
5:00 PM              End of competition
5:30 PM              Sunday workout announcement

Sunday, August 24^th
8:00 AM              First heat starts
5:00 PM              End of Competition
5:30 PM              Awards

Please remember that the gym is closed for the Colorado Open, starting after the noon workout is over.  We will start the set up process immediately following the Noon workout.  Any and all assistence would be much appreciated.  

As an added incentive, Suerte Tequila will be at the gym, serving their unbelievably good tequila to anyone helping set up.  Just something to think about.

Workout (start this at 35 past the hour)
It's become a tradition that we do Cindy on the Friday morning before the CO Open.  I actually think that it's been a year since we did it.

So..........

As many rounds in 20 minutes of:
5 pullups, chin over
10 pushups
15 air squats

If you are competing in the Open Division this weekend, it would be good for you to come into the gym and do 5 minutes of this workout at about 80% effort.

"I like to see a man proud of the place in which he lives.  I like to see a man live so that his place will be proud of him."
- Abraham Lincoln

By: Skip Miller, Front Range CrossFit, Denver Colorado

Workout (start this at 35 past the hour)
As many rounds in 20 minutes of:
10 pullups
10 russian kettlebell swings, 24 kg (16 kg)
50 double-unders

Obviously, if you are doing the CO Open this weekend, do NOT do this workout.

"Prudence keeps life safe, but does not often make it happy."
- Samuel Johnson

By: Skip Miller, Front Range CrossFit, Denver Colorado

Workout (start this at 45 past the hour)
5 rounds for time of:
10 V-ups
10 wall ball shots, 20 lbs (14 lbs)
150 meter run

"Retirement is wonderful. It's doing nothing without worrying about getting caught at it."
- Gene Perret

By: Skip Miller, Front Range CrossFit, Denver Colorado

Workout (start this at 40 past the hour)
4 rounds for time of:
10 power clean and split jerk, 135 lbs (95 lbs)
10 burpee over bar

If you can clean and jerk more than 225 lbs (155 lbs), please use 165 lbs (115 lbs).

"No yesterdays are ever wasted for those who give themselves to today."
- Brendan Francis

By: Skip Miller, Front Range CrossFit, Denver Colorado