The Office Mafia
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 3 of deadlift, up to workout weight
a set of dips after each set
NO ASSIST BANDS. If you can’t do unassisted ring dips, do a set of 10 tricep pushups.
Workout (start this at 35 past the hour)
As many rounds in 8 minutes of:
5 deadlifts, 185 lbs (125 lbs)
9 weighted situps, 16 kg (12 kg)
4 minutes of rest
Repeat the 8 minutes of work.
If you can deadlift more than 325 lbs (235 lbs) please use 225 lbs (155 lbs).
If you can deadlift more than 425 lbs (300 lbs) please use 275 lbs (185 lbs).
Competition Team Lift
5 x 5 reps, on the 2:00 start
30 strict hand stand pushups
Easy 30 minutes either running or on a stationary bike.