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

FRCF Athletes 
Please make sure to talk to your Personal Coach about the FRCF phone app which allows you to check the FRCF daily workout and leaderboard in real time. You can also track your workout results, attendance and membership data. Your Personal Coach can get you set up with it in just a couple of minutes.

Happy birthday, Cari!!

CrossFit Workout
General Warmup
550 meter run

IronScap Shoulder Warmup (start this at 5 past the hour)
5 Step Movement and Mobility  (start this at 10 past the hour)

90 Rep Warmup (start this at 15 past the hour)
10 air squats
10 KB snatches, light
10 KB overhead situps

Workout Specific Workout (start this at 20 past the hour)
Do 10 reps of each exercise below.

Workout (start this at 30 ish past the hour)
For time:
39 box jumps, 24" box, (20" box)
39 jumping pull-ups
39 kettlebell swings, 16 kg (12 kg)
39 steps walking lunge
39 knees to elbows
39 push press, 45 pounds (35 lbs)
39 back extensions
39 wall ball shots, 20 lb ball (12 lb ball)
39 burpees
39 double unders

Competition Team Lift
Take 15 minutes and warm your squat clean double up to 65%.
Then 10 rounds on the 2 minute start interval of:
1 squat clean + 2 front squats, start at 70% and go up from there.

5 x 5 of behind the neck push press, on the 90 second start interval
start at 60% of your max snatch and go up from there.

Competition Team Skills
On the 6 minute start interval.......
3 x 10 muscle-ups
Start each set of muscle-ups on the 6 minute mark, but you only have 4 minutes to accomplish the set of 10.  So if you aren't done with the set of 10 at the 4 minute mark, just jot down the number that you successfully performed in the 4 minutes.  

Supplemental Workout
10 rounds of bike sprints
2 minutes hard
1 minute easy

"The body must be credited with an immense fund of know-how."
- Deepak Chopra

FRCF Athletes 
Please make sure to talk to your Personal Coach about the FRCF phone app which allows you to check the FRCF daily workout and leaderboard in real time. You can also track your workout results, attendance and membership data. Your Personal Coach can get you set up with it in just a couple of minutes.

The Master's Championship Photos
Photos from the event have been posted on Facebook.
FRCF Athletes FRCF Facebook Athletes
Awards FRCF Facebook Awards
Sponsors FRCF Facebook Sponsors

CrossFit Workout
General Warmup
550 meter run

HIIT Shoulder Warmup (start this at 5 past the hour)
5 Step Movement and Mobility  (start this at 10 past the hour)

90 Rep Warmup (start this at 15 past the hour)
10 green band squats
10 plank up-downs
10 abmat situps

Workout Specific Workout (start this at 20 past the hour)
Rotating EMOM for 15 minutes of:
14 KB snatches, light - up to 24 kg (16 kg)
7 ring dips
pullup warmup

Workout (start this at 40 past the hour)
3 rounds for time of:
400 meter run
21 hang power snatches, 75 lbs (55 lbs)
12 pullups, C2B if you can

Competition Team Lift
Take 15 minutes and warmup your split jerk double to 75%
Then
EMOM for 7 minutes of:
1 push jerk + 2 split jerks, start at 75% of your PUSH JERK and go up from there.
Rest 3 minutes
Then
EMOM for 7 minutes of:
1 split jerk, start where you finished the first EMOM and go up from there.

5 x 5 of clean pulls @ 115% of your max clean

Competition Team Skills
50 GHD situps
50 weighted GHD back extensions

Supplemental Workout
3 x 500 m row, on the 3 minute start interval at 70% effort
walk around and stretch for 3 minutes
3 x 500 m row, on the 4 minute start interval at 80% effort
walk around and stretch for 6 minutes
3 x 500 m row, on the 5 minute start interval at 90% effort
spend 20 minutes on mobility after, concentrating on your hips, hamstrings and lower back.

"Opposites are cures for opposites."
- Hippocrates

FRCF Athletes 
Please make sure to talk to your Personal Coach about the FRCF phone app which allows you to check the FRCF daily workout and leaderboard in real time. You can also track your workout results, attendance and membership data. Your Personal Coach can get you set up with it in just a couple of minutes.

The Master's Championship Photos
Photos from the event have been posted on Facebook.
FRCF Athletes FRCF Facebook Athletes
Awards FRCF Facebook Awards
Sponsors FRCF Facebook Sponsors

CrossFit Workout
General Warmup
550 meter run

IronScap Shoulder Warmup (start this at 5 past the hour)
5 Step Movement and Mobility  (start this at 10 past the hour)

90 Rep Warmup (start this at 15 past the hour)
10 air squats
10 pushups
10 v-ups

Workout Specific Workout (start this at 20 past the hour)
5 x 3 of clean and jerks, up to workout weight
pullup warmup and 20 double-unders after each set

Workout (start this at 35 past the hour)
4 rounds for time of:
400 meter run
30 double-unders
20 wall ball shots, 20 lbs (14 lbs)
10 toes-to-bar
5 clean and jerks @ 70%

Competition Team Lift
Warmup your back squat to a heavy triple at 70%.
Then, 5 singles on the 3 minute start interval
1x85%
1x90%
1x95%
1x100%
1x100%+

Warmup your squat snatch to 60%
Then
EMOM for 12 minutes of:
1 squat snatch + 1 hang squat snatch. start at 60% and go up from there.

Competition Team Skills
5 x 10 of hand stand pushups on the 3 minute start interval
Start strict and switch to kipping when you fail.  

Supplemental Workout
30 minute easy run at 65% or less of your max heart rate

"Most people run a race to see who is fastest.  I run a race to see who has the most guts."
- Steve Prefontaine

Rest day.

"The power of accurate observation is commonly called cynicism by those who have not got it."
- George Bernard Shaw

For those of you following the extended FRCF programming, no CrossFit today.  Make up a team lift you missed this week, or do an active recovery effort of:

1-2 hour easy bike
2-4 hour hike
45 minute swim
45 minute row

FRCF Athletes
Please make sure to talk to your Coach about the new, free FRCF phone app, which allows you to check the daily leaderboard in real time as well as check for upcoming workouts and events.  Your Coach can get you set up with it in just a couple of minutes.

CrossFit Workout

General Warmup
1000 meter row

IronScap Shoulder Warmup (start this at 5 past the hour)
5 Step Movement and Mobility  (start this at 10 past the hour)

90 Rep Warmup (start this at 15 past the hour)
:30 wall sit
:30 plank hold
:30 superman hold

Workout Specific Workout (start this at 20 past the hour)
Alternating EMOM for 12 minutes of:
pullup warmup
10 reps of 2 handed KB press, start light and move up in weight

Workout (start this at 35 past the hour)
10 rounds for time of:
6 pullups
9 V-ups
12 lunges, total
150 meter run

If you can do muscle-ups, do 3 muscle-ups per round instead of the pullups.

This has a 22 minute time cap.

Competition Team Lift
Take 30 minutes and max a lift.  You choose.

Competition Team Skills
5 rounds for completion of:
3 rope climbs
200 meter run

Supplemental Workout
5k row

"If Columbus had an advisory committee he would probably still be at the dock."
- Arthur Goldberg

Workout (start this at 30 past the hour)
6 rounds for time of:
2 snatches @ 75% of your max snatch
25 double-unders

At the 10 minute mark........

3 rounds for time of:
8 clean and jerks, same weight
10 box jumps, 24" box (20" box)

At the 20 minute mark........

3 rounds for time of:
12 deadlifts, same weight
20 barbell jumps, total

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.

If you are doing CrossFit in Denver, you need to give us a try.

"The only gift is a portion of thyself."
- Ralph Waldo Emerson

Workout (start this at 30 past the hour)

As many rounds in 12 minutes of:
20 pushups
20 kettlebell snatches, 24 kg (16 kg) (total)

At the 16 minute mark..........

As many rounds in 12 minutes of:
20 wall ball shots, 20 lbs (14 lbs)
20 V-ups

"The aging process has you firmly in its grasp if you never get the urge to throw a snowball."
- Doug Larson

Workout (start this at 40 past the hour)

3 rounds on the 6 minute start interval of:
400 meter run
12 overhead squats, 95 lbs (65 lbs)
8 strict pullups

If you can overhead squat more than 225 lbs (155 lbs), please use 135lbs (95 lbs)
No kipping on the pullups.  If you can't do strict pullups, use an assist band.
Each round needs to be a really hard effort.

Your score is the total time for the three rounds.

"What matters is not the idea a man holds, but the depth at which he holds it."
- Ezra Pound

The FRCF Master's Championship Winners. Congratulations to all!
Award photos are on Facebook. More to come...
Front Range CrossFit on Facebook

Workout (start this at 40 past the hour)

Master's Workout #4
4 rounds for time of:
10 hand release pushups
10 bumper plate snatches
150 meter farmer's carry

This has a 7 minute time cap.

This has a 10 minute time cut.

Take the time to do the pushups perfectly.  That means' that when you release your hands in the bottom of the pushup, nothing from your hips down touches the floor.  There should be enough judges from this past weekend sprinkled throughout the workouts to help you with this, if you have any questions.

"The human body is a machine which winds its own springs."
- Julien Offroy de la Mettrie

Workout (start this at 30 past the hour)
Master's Workout #6

4-3-2-1 reps for time of:
bag haul, 30 lbs (20 lbs)
stone shoulder

The bags in the gym are set up with one filler sandbag in the bag.  Women do the bag haul standing, with an additional 5 lb plate in the bag.  Men do the bag haul sitting, with a total of 10 lbs in metal plates in the bag.

This has a 10 minute time cap.

At the 15 minute mark.......

Master's Workout #7
For time:
15 snatches
500 meter row
30 back squats
500 meter row
15 snatches

This has a 10 minute time cap.

"For fast-acting relief, try slowing down. "
- Lily Tomlin