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)
5 x 5 of deadlifts, up to your workout weight
warmup your HSPU/Pushup in between
Workout (start this at 40 past the hour)
10-9-8-7-6-5-4-3-2-1 reps for time of:
tall box jumps (no bounding)
hang power cleans, 135 lbs/95 lbs/65 lbs
pullups, C2B if you can
Competition Team Lift
15 rounds, on the :90 start interval of:
3 pos snatch
start at 75% and go up if you can
14 pistols, total
5 x 1000 meter row, on the 6 minute start interval
Make each one faster than the last.