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

CrossFit Workout
General Warmup
1000 meter row

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)
3 rounds of:
10 air squats
10 pushups
10 situps

Workout Specific Warmup (start this at 20 past the hour)
Alternating EMOM for 110 minutes of:
pullup warmup
10-15 wall ball shots

Workout (start this at 35 past the hour)
As many rounds in 6 minutes of:
12 pullups, chin over
6 thrusters, 75 lbs (55 lbs)

At the 10 minute mark......

As many rounds in 5 minutes of:
10 pullups, chin over
5 thrusters, 95 lbs (65 lbs)

At the 18 minute mark

As many rounds in 4 minutes of:
8 pullups, chin over
4 thrusters, 115 lbs (75 lbs)

Your score is the total number of reps performed during the three work periods.

Competition Team Lift
6 sets, on the 2 minute start of:
1 power clean + 2 split jerks, start at 75% and go up

3 x 3 of deadlift, all three sets over 80%

Competition Team Skills
50 GHD situps

Supplemental Workout
60 minutes on the stationary bike, 60-65% of your max heart rate
every as minutes, get off the bike to walk and stretch for 90 seconds.

Happy Veteran's Day.  

Thank you to all that served.

CrossFit Workout
General Warmup
1000 meter row

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)
3 rounds of:
10 air squats
10 pushups
10 situps

Workout Specific Warmup (start this at 20 past the hour)
Alternating EMOM for 15 minutes of:
6 presses, move up in weight
8 overhead squats, move up in weight
10 V-ups

Workout (start this at 40 past the hour)
Inverse Tabata
This is 10 seconds of work, followed by 20 seconds of rest, performed for 8 sets.  So 4 minutes of work with each exercise, before moving on to the next exercise.  Rest 2 minutes as you transition from one exercise to the next.

Shoulder Press
Overhead squat
Deadlift

The catch is that you must use the same amount of weight for all 3 exercises.

Your score is the total amount of weight moved.

Competition Team Lift
10 x 3, on the 90 second start of:
snatch balance, start at 65% of your snatch and go up as needed.

5 x 5 of snatch grip pulls @ 115% of your snatch

Competition Team Skills
5 rounds for completion of:
6 muscle-ups
12 pistols, total

Supplemental Workout
4 x 1500 meter row, on the 8 minute start interval
Do this at your 2k race pace + 10 seconds

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)
3 rounds of:
10 air squats
10 KB snatches, light
10 KB overhead situps

Workout Specific Warmup (start this at 20 past the hour)
Alternating EMOM for 15 minutes of:
12 kettlebell snatches, 24 (16) total
12 overhead squats, 45 lbs (35 lbs)
48 double-unders

Workout (start this at 40 past the hour)
4 rounds for time of:
500 meter row
10 ring dips
10 pullups, C2B if you can

Competition Team Lift
10 x 3, on the 2:30 start of:
back squat @ 85%

Then.......
power cleans, on the 90 second start interval
10 @ 50%
9 @ 55%
8 @ 60%
7 @ 65%
6 @ 70%
5 @ 75%
4 @ 80%
3 @ 85%
2 @ 90%

All sets must be linked and touch and go on the bottom.  The percentages are off your POWER clean.

And yes, this has been done successfully, at those percentages.  Don't be a wuss. 

Competition Team Skills

10-9-8-7-6-5-4-3-2-1 reps of
toes-to-bar

This is done on the 1 minute start interval.

Supplemental Workout
easy 45 minute run

Rest day.

"Not the maker of plans and promises, but rather the one who offers faithful service in small matters. This is the person who is most likely to achieve what is good and lasting."
- Johann Wolfgang von Goethe

This is the Saturday for A Soldier workout.
FRCF is raising money to outfit a soldier with the new line of Tactical Protein products.  The cost to outfit one soldier is $300.  We can actually pick the soldier that the product is going to and since we have a FRCF athlete that is currently serving in the 5th SF group, we have chosen long time FRCF athlete Todd Olson as the soldier who will be receiving the supply of Tactical Protein.

We will only be taking cash donations at FRCF today.  100% of the money will go to outfit Todd, or if we raise more than the $300, however many soldiers that we can.

For more information about Tactical Protein and the Saturday for a Soldier campaign, please click on the link below

Saturday for a Soldier

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)
3 rounds of:
10 air squats
10 burpees
10 V-ups

Workout Specific Warmup (start this at 20 past the hour)
2 rounds of:
20 wall ball shots per pair
20 pullups per pair

Get ready to start

Workout (start this at 30 past the hour)
For time:
800 meter run
1000 meter row
400 meter farmer's carry, 32/24 (20/16)
50 pullups, chin over
100 wall ball shots, 20 lbs (14 lbs)
200 double-unders
800 meter run

Everything is done as a two person team.  
You may split the reps anyway that you wish.  
Only one person may work at a time.
The run is done together, with the team members never more than 5 meters apart.

Competition Team Lift
Take 30 minutes and max a lift of your choice.

Competition Team Skills
20 minutes of goat work

Supplemental Workout
5k row

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)
3 rounds of:
10 air squats
10 KB snatches, light
10 KB overhead situps

Workout Specific Warmup (start this at 20 past the hour)
Alternating EMOM for 15 minutes of:
pullup warmup
15 overhead squats, 45 lbs (35 lbs)
30 double-unders

Workout (start this at 40 past the hour)
As many rounds in 7 minutes of:
7 pullups, C2B if you can
7 box jumps, 24" box (20" box)
7 hang power snatches, 95 lbs (65 lbs)

No one goes up.  Not on the jumps.  Not on the snatches.  

Competition Team Lift
10 rounds, on the 2 minute start interval of:
3 power cleans + 1 split jerk
All three power cleans are touch and go.  
Start this at 70% of your power clean and go up from there.

Competition Team Skills
5 x 10 reps, on the 2 minute start interval of:
hand stand pushups

Start each set with strict hand stand pushups.  When you fail, switch to kipping.  If you can do 10 strict HSPUs, add some plates under your hands and do extended range.  DON'T do more reps.  Make it harder.

Supplemental Workout
Run 1 mile easy
6 x 200 meter run, on the 3 minute start interval
Start at about 80% on the first 200 meter and go up from there
Jog/run 800 meter as a warm down.
10 minute of hip and lower leg mobility

If possible, done at the track, in spikes.

Jodi Update
Jodi is doing better.  She was extubated yesterday and is much more comfortable.  Tubes down your throat officially suck.  My advice is to do what it takes to avoid needing them.

During the talk after she was awake and aware, she was told that she was being given all of the nutrients she needed through one of her IVs.  Without missing a beat, or cracking a smile, she asked if it was Paleo.  

THEN she gave a little smile.

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)
3 rounds of:
10 air squats
10 FRCF pushups
10 V-ups

Coaches, feel free to get creative with the 90 rep.

Workout Specific Workout (start this at 20 past the hour)
Rotating EMOM for 15 minutes of:
8 goblet squats, 24 kg (16 kg)
16 kettlebell snatches, 16-20 kg (8-12 kg) total
32 double-unders

Workout (start this at 40 past the hour)
3 rounds for time of:
500 meter row
12 back squats, 135 lbs (95 lbs)
50 double-unders

No squat racks can be used.
This has a 15 minute time cut.

Competition Team Lift
Please make up one of the team lifts from this week.

Competition Team Skills
Please make up one of the Team Skills workouts from this week.

Supplemental Workout
2000 m easy row
1500 m row at 2k race pace + 10 seconds
1000 m row at 2k race pace + 5 seconds
500 m row at 2k race pace

Rest and walk three minutes between the rowing pieces.

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)
3 rounds of:
10 air squats
10 burpees
10 V-ups

Get creative here, Coaches.

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

Workout (start this at 30 past the hour)
As many reps in 5 minutes of:
5 toes to bar
5 squat cleans, 135 lbs (95 lbs)

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

As many reps in 5 minutes of:
5 pullups, chin over
5 jerks, 135 lbs (95 lbs)

At the 20 minute mark......

As many reps in 5 minutes of:
5 burpees
5 hang power cleans, 135 lbs (95 lbs)

No one goes up.  Get a lot of reps.
Your score is the total number of reps performed.

Competition Team Lift
5 heavy singles, on the 3 minute start interval of:
bench
Yes, you read that right.  It's M)$%^#F*#$%^^% Bench Day.

5 x 5 of RDLs @ 60%ish of your max deadlift

Competition Team Skills
5 sets of muscle-ups on the 3 minute start interval

Try to maintain the same number each set.

Supplemental Workout
10 rounds of:
1 minute walk
1 minute run
1 minute hard run

The run is 4-5/10
The hard run is 6-8/10

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)
3 rounds of:
10 goblet squats, light
10 light KB snatches
10 overhead KB situps

Workout Specific Workout (start this at 20 past the hour)
Alternating EMOM for 10 minutes of:
pullup warmup
12 overhead squats, 45 lbs (35 lbs)

At 30 past the hour, warmup your power snatch and overhead squats to the workout weight.

Workout (start this at 40 past the hour)
5 rounds for time of:
9 deadlifts, 135 lbs (95 lbs)
6 hang power snatches, 135 lbs (95 lbs)
3 overhead squats, 135 lbs (95 lbs)

Please use the heaviest barbell that you can do the overhead squats with.  If you can overhead squat the three reps with a heavier barbell than you can use for the 6 HPS, please do ground-to-overhead for the 6 reps instead of the HPS.  

Competition Team Lift
EMOM for 20 minutes of:
1 push press + 1 push jerk, use the most weight that you can make the push presses with.

Competition Team Skills
5 x 5 of tall box jumps, 32"+ (28"+)

Supplemental Workout
60 minute easy bike spin @ 65% of your max heart rate.
Please get off the bike every ten minutes and walk around the gym.

Jodi update.
Well, it looks like yesterday's post stating that Jodi's recovery was going fine was a little premature.  She suffered a medical set back early Sunday morning and is now back in the hospital. She is in stable condition.

Your positive thoughts would be much appreciated.

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)
3 rounds of:
10 air squats
10 FRCF pushups
10 V-ups

Coaches, please feel free to get creative with the 90 rep this week.

Workout Specific Workout (start this at 20 past the hour)
Alternating EMOM for 10 minutes of:
30 double-unders
10 kettlebell clean and jerks, up to 24 kg (16 kg) one handed

Workout (start this at 30 past the hour)
4 rounds, on the 7 minute start interval of:
1000 meter row
10 burpees
20 pushups

If you can do hand stand pushups, please do 12 hand stand pushups instead of the pushups.  If you can do deficit HSPUs, do them.

Your score is the total time worked.

Competition Team Lift
10 x 3 reps, on the 2 minute start interval of:
back squat, at 83%

6(1 power clean + 1 hang power clean) on the 90 second start interval.  
Start counting your first set at 70%.

Competition Team Skills
10-12-14-16-18-16-14-12-10 rep, on the one minute start interval of:
wall ball shots, 20 lbs (14 lbs)

Supplemental Workout
Easy 30 minute run.  Try to do this as soon as you get up in the morning.  And before you eat anything.