Our entire 2015 Holiday/New Year Schedule is posted on the FRCF website. http://frontrangecrossfit.com/holiday-schedules/
FRCF Holiday Party: Saturday, December 19th, 4-7 pm at Historians Ale House.
24 Broadway #102 Denver, CO 80203
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 split jerks, up to our max for the day. Don’t start counting your first set of 5 until you are at least at 50% of your max and go up from there. Concentrate on your form. And do beautiful reps.
30 double-unders after each set
1 set of toes-to-bars after each set.
Workout (start this at 35 past the hour)
4 rounds for time of:
7 push jerks, 95 lbs/65 lbs/45 lbs
Competition Team Lift
7 x 7 reps of back squat, on the 3:00 start interval
start at the same weight that you used last week and go up from there.
7 C2B pullups
Easy 45 minute hungry run. Please do this as soon as you get up this morning.