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

FRCF is incredibly saddened by the loss of Samantha Silverman.  

RIP, Sam.  We all miss you.

Mike, your FRCF family has you in our thoughts and hearts.

Samantha Allyn Silverman, 24, born May 21^st, 1990, passed away on January 24^th in Scottsdale, Arizona. Samantha was a passenger in a tragic car accident that claimed her life. She was born in Chicago, Illinois to Alan Talbert Silverman and Joanna Geldner Silverman. She is survived by her parents, her older brother Michael Edwin Silverman, and many other relatives and friends who loved her so very much. She was a beautiful person that lived to help other people and was a source of joy, and laughter, and love to all who knew her. Everyone who knew her misses her deeply and her brother (the author) wishes she was by his side to help him through this time – she was always the compassionate one that knew what to do in times of familial hardship.

Samantha lived in Tucson, Arizona but was visiting the Scottsdale area to help a friend bury his father. In a cruel twist of fate that is beyond this author’s comprehension, this trip turned tragic. In Tucson, Samantha was a pillar of the community. After graduating from the University of Arizona with a Bachelors of Science Degree in Psychology, Samantha bought and proceeded to run a CrossFit and weightlifting gym called CrossFit Works. Samantha believed strongly in the power of fitness to better people’s lives and was an avid CrossFit competitor and USAW weightlifting competitor. Countless people have witnessed her competitive drive first hand, as well as the kind and patient way she coached her athletes. She once wrote in a thesis that it was not the most athletic clients that gave her the most joy to coach, but those who were most in need of exercise and the ameliorative effects it has in one’s life. Her most recent competitions were the OC Throwdown CrossFit competition earlier in January, and the USAW American Open. She battled valiantly in both, but was never satisfied with herself, always striving to do better. She always requited herself with honor in the way she battled in and outside of the gym, and she made her family so proud in all that she did.

From an early age, Samantha fought a learning disability that made it difficult for her to progress at the same rate as other students. She never let this hurdle get her down though; Samantha was always dedicated to succeeding in spite of any road blocks in front of her. She started school in Palm Springs, California at the Palm Valley School. When she was ten years old, her family moved to Carmel, California where she attended the Stevenson School for lower school, middle school and her first two years of high school. For her last two years of high school she attended the Landmark School in Salem, Massachusetts. All along the way she touched the lives of teachers, fellow students, and everyone else she came into contact with. Her family always marveled at her ability to make friends quickly and keep them for life. Throughout her childhood, she was a passionate horseback rider, field hockey player, violist, and photographer.

After her first two years of college, her brother introduced her to the sport of CrossFit. Once she got a taste of it, she never looked back. CrossFit, Olympic weightlifting, and helping others became her all-consuming passions. Charitable fundraisers at her gym became a norm and she grew into a talented business owner and coach. She overcame many obstacles, and was in the process of overcoming even more when the accident occurred.

Samantha hoped to one day make the Olympics in the sport of weightlifting and attend the CrossFit Games as a competitor. She was making great progress and on the path to both goals. It is with the most profound sadness and grief that her loved ones now face the reality of those goals being cut short. However, her commitment to excellence and helping others will be carried on by all who knew her and her spirit lives on in all who loved her. The amount of love that people had for Samantha can only be rivaled by the grief and pain felt in losing her. Her absence is a giant hole in the hearts and souls of her family and friends.

This is the obituary of a beautiful little sister, a daughter, a niece, a cousin, a friend, a roommate, a coach, an athlete, a lover, a fighter, a poet, and a truly great, warm, and loving person. No amount of words can sufficiently give a summation to her life, but this is a grieving brother’s best try.

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 (deadlift + OHS), up to your workout weights.
20 double-unders after each set

Workout (start this at 40 past the hour)
As many rounds in 7 minutes of:
5 deadlifts, 185 lbs (125 lbs)
10 overhead squats, 95 lbs (65 lbs)

If you can deadlift more than 400 lbs (300 lbs) use 225 lbs (155 lbs).
If you can overhead squat more than 225 lbs (155 lbs) please use 135 lbs (95 lbs).

Competition Team Lift
Take 15 minutes and work up to a heavy front squat single.

Competition Team Skills
20 minutes of Goat work.

Supplemental Workout
You know the drill.  

5k row

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 (front squat + thruster), up to 165 lbs (115 lbs)
pullup warmup after each set
20 double-unders after each set

Workout (start this at 45 past the hour)
As many rounds in 9 minutes of:
3 ring muscle-ups
6 thrusters, 95 lbs (65 lbs)
9 burpee-box jumps, 24" box (20" box)

If you can front squat more than 225 lbs (155 lbs) please use 135 lbs (95 lbs).
If you can't do muscle-ups, please do 9 pullups instead.

Competition Team Lift
5 x 5, on the 2 minute start interval of:
snatch grip pulls @ 110% of your max snatch, straps can be used if you wish

Competition Team Skills
EMOM for 10 minutes of:
5 pullups, C2B if you can
5 pushups

Rest 5 minutes

EMOM for 10 minutes of:
5 pullups, C2B if you can
5 pushups

All 10 reps are performed every minute.

Supplemental Workout
Easy 45 minute run.
15 minutes of mobility afterword.  Do NOT skimp on the mobility.

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)
rope climb skill work

Interspersed with the kettlebell warmup.

Workout (start this at 35 past the hour)
:40 seconds of work, followed by :20 of rest of:

step ups, 20" box (16" box)
burpees
jumping lunges
kettlebell snatches, 24 kg (16 kg)
goblet squats, 24 kg (16 kg)

After you have done the :40/:20 of each of the above listed exercises, you will get one minute of rest.  You need to keep count of the total amount of reps performed in each 5 minute work period.

You will do this 4 times.  Don't go up in weight or height.

Competition Team Lift
Please make up a Team lift from this week.  Priority is the squats from yesterday.

Competition Team Skills
Please make up Team Skills workout from this week.  

Supplemental Workout
5 x 300 meter row sprints, on the 2 minute start interval

Rest 5 minutes

5 x 300 meter row sprints on the 2 minute start interval

1000 meter easy row cool down

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 pushups
10 V-ups

Workout Specific Warmup (start this at 20 past the hour)
5 x 2 of power snatches, start counting at 60% of your max snatch
pullup warmup after each set

Workout (start this at 40 past the hour)
10 rounds for time of:
5 power snatches, 95 lbs (65 lbs)
7 pullups, C2B if you can
9 V-ups
150 meter run

This has a 20 minute time cap.

Competition Team Lift
EMOM for 8 minutes of:
20 back squats, 65 lbs (45 lbs)

Rest 5 minutes

EMOM for 8 minutes of:
20 back squats, 65 lbs (45 lbs)

This is the same workout from about two weeks ago.  If you did it two weeks ago, go up one rep from what you successfully completed.

Competition Team Skills
5 rounds for completion of:
15 kipping HSPUs
30 stick jumps, 20" stick

Supplemental Workout
10 rounds of bike intervals:
3 minute hard effort
1 minute easy spin

Rope Climb Alert
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 V-ups

Workout Specific Warmup (start this at 20 past the hour)
Alternating  EMOM for 8 minutes of:
12 heavy Russian kettlebell swings, 32+ kg (24+ kg)
8 strict pullups

Rest 4 minutes

Alternating EMOM for 8 minutes of:
12 heavy wall ball shots, 30 lbs (20 lbs)
8 burpees

Rest 4 minutes

Workout (start this at 42 past the hour)
As many rounds in 8 minutes of:
2 rope climbs
4 thrusters, 95 lbs (65 lbs)

If you can front squat more than 225 lbs (155 lbs) please use 135 lbs (95 lbs).

Not everyone will be able to finish on the rope climb part, so be prepared to do this workout from the two EMOMs on, out of order.

Competition Team Lift
12 rounds, on the 90 second start of:
3 position snatch, start at 70% of your snatch

Position 1: hang from above the knee
Position 2: hang from below the knee
Position 3: from the ground

You can drop the barbell between the second and third lifts.

Competition Team Skills
50 GHD situps
50 ring dips

Split them up as you wish.

Supplemental Workout
6 x 50 calorie row
On the 5 minute start interval

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 V-ups

Workout Specific Warmup (start this at 20 past the hour)
Rotating EMOM for 15 minutes of:
12 shoulder presses, 45 lbs (35 lbs)
12 overhead squats, 45 lbs (35 lbs)
5-10 strict pullups 

Then load up the workout weight and get ready.

Workout (start this at 40 past the hour)
21-15-9-6-3 reps for time of:
overhead squats, 95 lbs (65 lbs)
pullups, chin over

If you can overhead squat more than 225 lbs (155 lbs) please use 135 lbs (95 lbs).
This has a 20 minute time cap.

Competition Team Lift
EMOM for 20 minutes of:
1 squat clean + 1 front squat

Start at 75% of your max squat clean and go up from there.

Competition Team Skills
35 kipping, flat HSPUs
25 kipping, extended range HSPUs
15 strict HSPUs

No set intervals.  But finish all the reps of that particular type of HSPU before moving onto the next.

Supplemental Workout
30 minute easy run, as soon as you get up.
15 minutes of mobility when you get back.  

Rest day.

"Whenever you are creating beauty around you, you are restoring your own soul."
- Alice Walker

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 V-ups

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

Workout (start this at 40 past the hour)
As many reps in 8 minutes of:
1 clean and jerk, 135 lbs (95 lbs)
1 burpee over the bar
2 clean and jerks, 135 lbs (95 lbs)
2 burpees over the bar
3 clean and jerks, 135 lbs (95 lbs)
3 burpees over the bar
4 clean an........

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

Competition Team Lift
Max back squat triple

Competition Team Skills
50 GHD situps
50 GHD back extensions

Supplemental Workout
5k row

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)
Work up to a heavy squat clean double.  This should be around 90% of your one rep max.
intersperse the pullup warmup throughout this warmup.  

Take the full 20 minutes to work up to this heavy lift.

Workout (start this at 40 past the hour)
For time:
30 squat cleans, 75 lbs (55 lbs)
30 ring dips
30 squat cleans, 75 lbs (55 lbs)
30 pullups, C2B if you can
30 squat cleans, 75 lbs (55 lbs)
30 pushups
30 squat cleans, 75 lbs (55 lbs)

This has a 20 minute time cap.

Competition Team Lift
EMOM for 12 minutes of:
1 power snatch + 1 snatch balance
start at 70% and go up from there

Rest 3 minutes

EMOM for 12 minutes of:
1 squat snatch
start at 70% and go up from there

Competition Team Skills
5 x 6 reps, on the 3 minute start interval of:
bar muscle-ups

If you can do these in sets of 3 or more, please do this on a 2 minute start interval.

Supplemental Workout
40 minute run
Uptempo for 90 seconds at 15,20,25,30 and 35 minutes.
Run at a 4, uptempo at a 6-7 out of 10.