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

Holy shit.  It's 2015.  Yeah, that didn't make me feel old AT ALL.

FRCF will be closed for the day.  See you all tomorrow.

"Year's end is neither an end nor a beginning but a going on, with all the wisdom that experience can instill in us."
- Hal Borland

Schedule Change

Please remember that we only have one CrossFit workout at noon and one O-Lift workout at 1 PM.

All other workout times today are cancelled.  

We will be completely closed on Thursday, January 1st.

CrossFit Workout
Not telling.  I dare you to show up.

Team Lift
1 set of 5 deadlifts @ 83%

Team Skills
The muscle-up workout from yesterday, since I didn't see a single person do it.  If you only have time for one thing after the workout, please do this instead of the deadlifts.

Supplemental
2 x 3k row
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 plank up downs
10 kettlebell snatches, light

Workout Specific Warmup (start this at 20 past the hour)
Rotating EMOM for 18 minutes of:
14 kettlebell snatches, 24 kg (16 kg)
5-10 ring dips
10 kettlebell thrusters, same bell
30 double-unders

Workout (start this at 45 past the hour)
As many rounds in 7 minutes of:
7 burpee over bar
7 barbell thrusters, 95 lbs (65 lbs)

No one goes up.  Get a lot of reps.

Competition Team Lift
On the 2 minute start interval:
5 x 3 reps of snatch pulls @ 115% of your max snatch

Rest 5 minutes

On the 2 minute start interval:
squat snatch doubles, start at 75% and go up as you can

Competition Team Skills
3 x 10 reps of ring muscle-ups for time
rest exactly 3 minutes after you have accumulated your 10th rep in that set

Supplemental Workout
Ride your stationary bike for 60 minutes.  You pick the pace.  But keep your ass in the saddle for 60 minutes.  If you have to get off to stretch, answer the phone or use the restroom, stop the clock.

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 pushups
10 V-ups

Workout Specific Warmup (start this at 20 past the hour)
Rotating EMOM for 12 minutes of:
5 squat snatches, start light, and work up to workout weight
pullup warmup

Workout (start this at 40 past the hour)
10-9-8-7-6-5-4-3-2-1 reps for time of:
squat snatches, 95 lbs (65 lbs)
box jumps, 24" box (20" box)
pullups, C2B if you can

This has a 20 minute time cap.

If you can snatch more than 200 lbs (135 lbs) please use 115 lbs (75 lbs).

Competition Team Lift
10 rounds, on the 2 minute start interval of:
squat clean singles

Either do these as hang squat cleans from above the knee, or from pull boxes that are set to a height just above the knee.

Competition Team Skills
7 rounds, on the 3 minute start interval of:
1 set of strict handstand pushups

If you can't do strict HSPUs, please do 5 negatives each round.

Supplemental Workout
Run an easy mile
Then
6 x 400 meter run

All six runs are done at your one mile race pace, minus 15-30 seconds.

Rest day.

"Begin challenging your own assumptions. Your assumptions are your windows on the world. Scrub them off every once in awhile, or the light won't come in."
- Alan Alda

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 pushups
10 V-ups

Workout Specific Warmup (start this at 20 past the hour)
5(3+3) of (HPC+HPS) up to 135 lbs (95 lbs)

Workout (start this at 30 past the hour)
21-15-9 reps for time of:
hang power cleans, 95 lbs (65 lbs)
abmat situps

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

15-12-9 reps for time of:
hang power snatches, 95 lbs (65 lbs)
V-ups

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

12-9-6 reps for time of:
hang power cleans, 135 lbs (95 lbs)
toes-to-bar

Your score is the total time.

Competition Team Lift
Make up a team lift from this week.  If you have done all of them, do 2 heavy deadlift triples, over 85%.

Competition Team Skills
20 muscle-ups for time
Ring or bar, you choose.

Supplemental Workout
5k row

Schedule Change
We are only open for the Noon CrossFit workout and the 1 PM Olympic Lift.  Please plan accordingly.

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 pushups
10 V-ups

Workout Specific Warmup (start this at 20 past the hour)
Take 10 minutes and warm up your pullups and overhead squats.

Workout (start this at 30 past the hour)

Chest-to-bar pull-up ladder

Rest 5 minutes

1/2 body-weight overhead squat ladder

For the ladder pattern, perform one rep the first minute, two reps the second minute, three reps the third minute, continuing as long as you are able. Use as many sets each minute as needed.

Competition Team Lift
10 rounds, on the 2 minute start interval of:
1 clean + 2 jerks OR 2 cleans + 1 jerk
Start at 70% and go up from there.

Competition Team Skills
20 minutes of goat work

Supplemental Workout
Run 1 mile easy
10 x 40 meter sprints, on the 1 minute start interval
run 1 mile easy

Please do the sprints on the grass, in cleats.

FRCF will be closed today. 

Have a wonderful day with friends and family.

"Isn't it funny that at Christmas something in you gets so lonely for — I don't know what exactly, but it's something that you don't mind so much not having at other times."
- Kate L. Bosher

We are only open for the Noon CrossFit workout and the 1 PM Olympic lift.  Please plan accordingly.

The CrossFit Workout will be a team workout.  Fun, but challenging.  See you there.

"Christmas is a necessity. There has to be at least one day of the year to remind us that we're here for something else besides ourselves."
- Eric Sevareid

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
:30 plank hold, on your elbows
10 regular situps, no abmat

Workout Specific Warmup (start this at 20 past the hour)
Alternating EMOM for 12 minutes of:
30 double-unders
1 set of strict pullups

Workout (start this at 35 past the hour)
5 rounds for time of:
500 meter row
20 wall ball shots, 20 lbs (14 lbs)
20 box jumps, 24" box (20" box)

Competition Team Lift
8 rounds, on the 2 minute start of:
1 squat snatch + 3 snatch balances
Start at 70% and go up as you can.

Competition Team Skills
Accumulate 5 minutes of:
hand stand hold against the wall.  Do this with a parnter and use a stop watch.  Every ten seconds, tap your head or shoulder with one hand.

Supplemental Workout
20 rounds of:
1 minute hard bike
:30 easy spin