https://frcf-denver.com/wp-content/uploads/2018/01/IMG_6698.jpg6201500John San Filippohttp://frontrangecrossfit.com/wp-content/uploads/2018/01/FRCF-Brackets-340x156-Red-Blue.pngJohn San Filippo2019-01-22 21:01:082019-01-22 21:01:15CrossFit Workout 1/23/19 Wednesday
Coach’s Note The 800 is for time. Start off strong, and try and get faster over the second 400. Finish hard. The Overhead split squats may be awkward. Pick a weight that allows you to do 6 smoothly. Move fast and try and keep the double unders unbroken, or in large chunks.
Make up something
Conditioning make up something
make up something
https://frcf-denver.com/wp-content/uploads/2016/05/Jasmine-run.jpg864576John San Filippohttp://frontrangecrossfit.com/wp-content/uploads/2018/01/FRCF-Brackets-340x156-Red-Blue.pngJohn San Filippo2018-07-11 19:30:512018-07-08 11:35:20CrossFit Workout 7/12/18 Thursday
3 hang power cleans building above workout weight
2 slamball over shoulder, focusing on violently opening your hips.
:30 of rowing, building from very easy in the first round to an all out sprint your last round
rest 3:00 after the last rowing set, then start the 1k.
3 rounds for time:
8 hang power cleans 115/75
10 ball slams 30/20
8 burpees over the bar
If you are running, run a 550 for time.
If you are biking, do 90 calories for time.
If you can, please row.
Coach’s Note I want this to be full effort on both pieces. Two scores today. Scale the hang power clean weight so you can do at least the first 8 unbroken.
Lift Hit 5 power cleans between 85-95% of your max. Rest at least 3:00 b/t sets.
Spend 15:00 working on your worst CrossFit skill. Keep fatigue low, and reps technical.
Taper Week. No extra conditioning. Hit the WOD hard and fast.
https://frcf-denver.com/wp-content/uploads/2014/04/Amy-row.jpg864576John San Filippohttp://frontrangecrossfit.com/wp-content/uploads/2018/01/FRCF-Brackets-340x156-Red-Blue.pngJohn San Filippo2018-06-01 01:00:442018-06-01 05:59:44CrossFit Workout 6/1/18 Friday
Saturday workout schedule change
We are hosting a CrossFit Level 2 course this weekend at FRCF. The CrossFit Room will be open at the following times:
Saturday 7:00 – 8:00 AM
Saturday 6:30 – 8:00 PM
Saturday Cook Park Workout
We will also be doing a workout at Cook Park at 9:00 AM on Saturday morning. All are invited. We will be meeting at the rugby field next to the community center at Cook Park. The address is:
7100 Cherry Creek South Drive
Denver, CO 80224