Proper stalking an elk herd.
Our entire 2015 Holiday/New Year Schedule is posted on the FRCF website. http://frontrangecrossfit.com/holiday-schedules/
Please remember that we will be open on Thursday, December 24th at:
6 AM CrossFit
8 AM Boot Camp
9 AM CrossFit
10 AM Weight Room
1 AM Open gym
All evening Thursday workout times are cancelled.
All classes on Christmas day (Friday) are cancelled.
All Saturday classes will happen as scheduled.
1000 meter row
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
Workout Specific Warm-up (start this at 20 past the hour)
Alternating EMOM for 15 minutes of:
1 set of strict dips
12 kettlebell swings, 24 kg (16 kg)
Workout (start this at 40 past the hour)
60-45-30 reps for time of:
wall ball shots, 20 lbs (14 lbs)
pullups, chin over
If you can do muscle-ups, the rep scheme is 20-15-10 in place of the pullups.
No one goes up on the wall ball weight.
Competition Team Lift
Please make up a team lift from this week.
Please make up a supplemental workout from this week.