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
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