Photos | FRCF 2015 Colorado Open | Day 1 Event 2

New!

Tire Flip and Sprint Workout
• Men’s 500 lbs, women’s 350 lbs
•50 meter sprint

Photos | FRCF 2015 Colorado Open | Day 1 Event 1

New!

AMRAP in 7 min
• 1 Box Over, 1 GTO
• 2 Box Over, 2 GTO…

2015 FRCF – Saturday’s First Workout

As much work performed in 7 minutes of:

  • 1 box over, 24” box (20” box)
  • 1 ground to overhead
  • 2 box overs, 24” box (20” box)
  • 2 ground to overhead
  • 3 box overs, 24” box (20” box)
  • 3 ground to overhead
  • 4 box overs, 24” box (20” box)
  • 4 ground to overhead
  • Etc…

You can choose to use any weight for the GTO that you wish.

Your score is the total amount of weight lifted in the 7 minutes. 

More Event Details

FRCF Rookie Competition | Detailed Results & Photos

Congratulations to everyone who participated in the 2015 FRCF Rookie Competition!

Women

  1. Maiya Otsuka  – Crossfit Terra Nova
  2. Ashley Burke – FRCF
  3. Rachel Lovria – FRCF & Lauren Howe – UNAT

Men

  1. Conor W. Staples – MBS Crossfit
  2. Tommie Bennett – CF Low Oxygen
  3. Wayne Montgomery – CF Barkada

CrossFit Workout 9/3/15 Thursday

Labor Day Schedule Change
We will only be open for 2 hours on Labor Day (Monday Sept 7th)

We will be open for the 9 AM CrossFit and the 10 AM weight lift.
All other workout times on Monday are cancelled.
We will resume normal hours on Tuesday.

General Warm-up
550 meter run

IronScap Shoulder Warm-up (start this at 5 past the hour)

5 Step Movement and Mobility  (start this at 10 past the hour)

90 Rep Warm-up (start this at 15 past the hour)
3 rounds of:
10 air squats
10 pushups
10 V-ups

Workout Specific Warm-u(start this at 20 past the hour)
Alternating EMOM for 15 minutes of:
15 russian KB swings, heavy
a set of strict pullups
150 meter run

Workout (start this at 40 past the hour)

21-18-15-12-9-6-3 reps for time of:
pushups
double-unders
V-ups
Competition Team Lift

Please make up a team lift from this week.

Competition Team Skills
Please make up a team skills workout from this week.

Supplemental Workout

Please make up a supplemental workout from this week.

 

CrossFit Workout 9/2/15 Wednesday

Please remember, tomorrow (September 2nd) there will be a nutrition lecture at 6 PM at FRCF.  Karen Rylander will be doing her Go Primal Kick Start initial meeting.  All are welcome.  You don’t want to miss this.

General Warm-up
550 meter run

IronScap Shoulder Warm-up (start this at 5 past the hour)

5 Step Movement and Mobility  (start this at 10 past the hour)

90 Rep Warm-up (start this at 15 past the hour)
3 rounds of:
10 air squats
10 pushups
10 V-ups

Workout Specific Warm-u(start this at 20 past the hour)
5 x 3 of thruster, up to workout weight
pullup warmup after each set

Workout (start this at 40 past the hour)

Workout 9:

5 rounds for time of:

10 pullups, chin over
10 thrusters, 125 lbs (85 lbs)

Competition Team Lift

Deadlift
5 x 2 reps, on the 3:00 start interval of:
start at 80% and go up from there  Make big jumps.  Your last double should be near your max.

Competition Team Skills
30  bar muscle-ups for time

Supplemental Workout

60 minute bike.  Enjoy the beautiful Colorado weather.