Front Range CrossFit

       

The FRCF Intro Program 
Interested in trying a workout at Front Range CrossFit?  Come in for a FREE trial at 7:00 PM on Monday, Wednesday or Friday. For additional information or questions, please email Skip@FrontRangeCrossFit.com. See schedule changes below...

Skills Class Schedule Changes
Skills classes are CANCELLED Memorial Day Monday-May 27th.
The make up class is Tuesday-May 28th at 7pm. 

Memorial Day Schedule Change

Monday, May 27th

We will be holding ONE CrossFit workout at 11 am
and ONE O-Lift Session from 12-1 pm.
All other workouts are cancelled. 

FRCF 2013 Event Schedule
Download FRCF Schedule 2013 (last updated 5/23/2013)

FRCF CrossFit Summer Camp 2013
June 14th - 17th, 2013
Please email Skip@FrontRangeCrossFit.com for the registration link. 
More Information here. 

WOD For Warriors Fundraiser

"21 Guns - A Memorial Day Salute" 

Saturday, May 25th, 9 am to 12 noon
Click here for more info.

_________________________________________________________________

Workout 5/24/13

General Warmup
500 meter row
550 meter run 

Mobility Session/Team Stretch

Workout Specific Warmup
5 x 5 of press, up to 135 lbs (95 lbs)
150 meter run after each set 

Workout
4 rounds for time of:
400 meter run
30 situps
20 pushups
10 box jumps, 24" box (20" box) 

Team Skills
5 rounds for completion of:
10 ring dips
10 burpees

"Begin at the beginning and go on till you come to the end; then stop."
- Lewis Carrol 

Workout 5/23/13

General Warmup
500 meter row
550 meter run 

Mobilty Session/Team Stretch

Workout Specific Warmup
5 x 5 of squat snatch, up to 135 lbs (95 lbs) 
pull-up warmup after each set 

Workout
5 rounds for time of:
5 overhead squats, 95 lbs (65 lbs)
10 toes-to-bar
150 meter run

If you can OHS more than 205 lbs (135 lbs) please use 115 lbs (75 lbs).
If you can OHS more than 225 lbs (155 lbs) please use 135 lbs (95 lbs). 

Team Skills
For completion:
3 rounds of:
400 meter run or 500 meter row
10 push press, 135 lbs (95 lbs) or 10 pistols, each leg

Choose whichever exercises you need the most work on.

"Gratitude is the least of the virtues, but ingratitude is the worst of vices."
- Thomas Fuller 

Times:
Alex	7:41
Arick	8:06
Cannon	8:41
Chad	7:17
Chance	7:17
Colleen	5:58
Cori	7:21
Danielle	6:44
Duke	6:08
Erica	6:07
Evan	8:06
Gillum	9:23
Grant	6:57
Greg	7:53
Holland	7:44
Huffine	6:32
Javier	7:26
Jesus	7:08
Jimmy	6:58
Jody	6:40
Josh	8:28
Jumper	6:33
Kurt	10:22
Leddy	9:38
Matty G	6:22
Mickey	8:28
MnM	6:43
Nikki	8;18
Parker	8:03
Pat L	8:14
Paula	9:32
Petty	7:56
Rosa	8:32
Sara	9:45
Scott	8:38
Silverman	7:53
Stefan	6:49
Templeton	7:27
Vaughan	8:40
Wesley	7:58
Wiley	6:52
Lauren W	9:48	(55 lbs)
Ann	8:58	(55 lbs)
Steph	10:48	(55 lbs)
Brooke	9:03	(40 lbs)
Kerri	11:09	(modified)
Jodi	8:15	(modified)
Tiff S	9:58	(modified)
Janice	8:22	(modified)
Shaina	8:29	(modified)
Riley	7:25	(modified)
Larry	8:30	(modified)
Dubos	8:58	(modified)
Carl	9:03	(modified)
Kim	9:23	(modified)
Lindsey	11:19	(modified)
Edgar	7:53	(modified)
Edam	8:37	(modified)
Tuesday
Amaria	10:20
Lauren C	11:56
O-Lift Workout
Conrad
Paula
Jesus
Ray
Templeton
Petty
Silverman
Rosa
MnM
Scott
Wiley
Jumper
Cori
KO
Erica
Shaina
Colleen
Dubos
Josh

Workout 5/22/13

General Warmup
500 meter row
550 meter run 

Mobility Session/Team Stretch

Workout Specific Warmup
5 x 5 of back squat, up to 225 lbs, (155 lbs) No racks.
5 burpee sprint after each set 

Workout
"Omar"

For time:
95 pound barbell Thrusters, 10
15 Bar-facing burpees
95 pound barbell Thrusters, 20
25 Bar-facing burpees
95 pound barbell Thrusters, 30
35 Bar-facing burpees

Team Skill 
For completion:
(Again, this is not for time.  Just move from station to station at a steady pace.)
3 rounds of:
4 squat cleans, 225 lbs (135 lbs)
5 ring dips
6 pistols, each leg

"Where will we find strength
if not inside of ourselves?
How else can we thrive?"
- Tyler Knott Gregson

Times:
Alex	14:43
BA	17:37
Becky	8:09
Ben	21:22
Caleb	10:16
Cannon	15:22
Cari	16:32
Carol	9:21
Casper	13:14
Chad	16:16
Colleen	9:12
Cori	11:11
Dana	13:45
Danielle	12:30
Dave V	9:30
Dozer	8:28
Emily	11:41
Erica	10:17
Foster	11:01
Fran	13:06
Grant	13:55
Greg	18:59
Joanna	16:34
Jose	18:30
Josh L	16:53
Jumper	8:57
K	22:03
Kadir	16:41
Kahn	18:23
KO	9:38
Kumagai	13:52
Kyle V	13:41
Lauren C	12:18
Leddy	17:19
Louisa	8:59
Mickey	14:24
MnM	11:49
Paula	16:26
Petty	12:54
Ray	10:38
Rhonda	11:54
Rich	15:16
Riley	14:31
Roberto	15:42
Rogan	9:44
Rosa	14:52
Rose	15:19
Rylander	16:06
Sara	18:45
Scott	12:28
Scuba	19;14
Shaina	13:50
Steve Thiel	16:15
Tiff	16:40
Vaughan	16:15
Wiley	14:59
Wolfe	15:59
Callahan	17:58	(55 lbs)
Lauren W	15:37	(55 lbs)
Kim	18:00	(55 lbs)
Boaz	16:25	(55 lbs)
Lindsey	33:40	(55 lbs)
Carl	14:27	(65 lbs)
TJ	9:18	(modified)
McG	18:42	(modified)
Neely	10:00	(modified)
Cheryl	11:35	(modified)
Johnny	NFT	(modified)
O-Lift Workout		Basic Barbell
TJ		AJ
Dave		Sara
Rosa		Holland
Danielle		Jen
Paula		Fogel
MnM		Brooke
Wiley
Lambo		Team Workout
Cori		Becky
Ray		Colleen
Foster		Erica
Christo		Emily
Caleb		Carol
Jumper		Christo
KO		Ray
Dozer		Rogan
Colleen		Scuba
Becky		Lambo
Amaria		Amaria
Shaina		Louisa
RJ		Cori
Emily		KO
Carol		Jumper
Louisa		Dozer
Rogan		Caleb
Kumagai		Foster
Wolfe

Summer Kickoff Nutrition Challenge
Thursday, May 23rd, 6 pm kick-off
Don't forget to sign up with Karen
Click here for more info: FRCF Happenings Page
  www.theprimalkitchen.com 

Workout 5/21/13

General Warmup
1000 meter row 

Mobility Session/Team Stretch

Workout Specific Warmup
5 x 5 of power snatch, up to 135 lbs (95 lbs)
5 box jumps after each set
A set of maxish, deadhang pullups after each set 

Workout
5 rounds for time of:
10 power snatches, 95 lbs (65 lbs)
15 box jumps
20 walking lunges, total

If you are doing Regionals, please use dumbbells for the snatch.  (70 lbs (50 lbs)) 10 total reps per round.
No one goes up. If you aren't competing at Regionals, please use the prescribed barbell weight.

Team Skill Work
For completion:
(In other words, not for time.  This should be done at a relaxed pace, you should be out of breath, but not gasping for air.)
5 rounds for time of:
200 meter run
3 burpee muscle ups 

"I have memories - but only a fool stores his past in the future."
- David Gerrold

Times:
Adam C	14:55
AJ	12:11
BA	15:44
Boaz	14:34
Brett	12:28
Caleb	8:54
Carol	9:54
Chad	10:54
Chance	11:51
Christo	9:07
CLG	13:20
Colin	11:31
Colleen	10:57
Dandrews	12:44
Danielle	10:10
Duke	13:17
Emily	10:39
Evan	14:11
Foster	9:32
Fran	12:11
Gillum	17:36
Grant	13:22
Greg	14:31
Huffine	13:50
Javier	10:14
Jenn	12:57
Joanna	12:58
Jody	9:12
Joy	11:20
Jumper	6:29
Kadir	14:44
Kaitlynne	17:59
Kim	14:51
Kumagai	13:03
Kurt	11:22
Lauren W	15:08
Lindberg	13:12
LJ	12:36
Louisa	9:03
Mickey	13:50
MnM	11:12
Morgan	19:09
Pat L	12:20
Paula	15:30
Peter	16:58
Petty	9:26
Ray	10:03
Rhonda	10:21
Riley	11:14
Roberto	11:45
Rogan	8:28
Rosa	14:29
Rose	14:12
Rylander	12:02
Sam	14:59
Sara	16:07
Scott	13:52
Shaina	11:07
Silverman	13:36
Steph	14:22
Templeton	8:28
Tiff W	10:23
TJ	11:40
Vaughan	14:46
Wenke	17:22	(75 lbs)
Greg	19:03	(75 lbs)
Edgar	17:30	(75 lbs)
Marylin	13:24	(40 lbs)
Janice	14:21	(40 lbs)
Neely	18:52	(modified)
Callahan	10:01	(modified)
Cheryl	10:03	(modified)
Mair	15:40	(modified)
O-Lift Workout		Strength Workout
Jenn		Pat L
Rylander		Kurt
Jenn		MnM
Holly		AJ
Josh		Carol
Mickey		Josh L
Rosa		Stefan
Scott		Boaz
Colleen		Roberto
Rogan		Paula
Silverman
Shaina
Louisa
Erica
Kumagai
Foster
Caleb
Ray
Christo
Socks
Riley
Ian
Kadir

Summer Kickoff Nutrition Challenge
Thursday, May 23rd, 6 pm kick-off
Don't forget to sign up with Karen
Click here for more info: FRCF Happenings Page
  www.theprimalkitchen.com 

Workout 5/20/13

General Warmup
500 meter row
550 meter run 

Mobility Session/Team Stretch

Workout Specific Warmup
5 x 10 KB snatches, each arm
men start with the blue, women with the pink
go up a bell each set
pullup warmup after each set 

Workout
5 rounds for time of:
15 pullups, C2B if you can
30 stick jumps, 12" stick (total)
150 meter run

"But the moment you turn a corner you see another straight stretch ahead and there comes some further challenge to your ambition."
- Oliver Wendell Holmes, Jr. 

Times:
Amaria	11:56
Ann	16:17
Anthony	15:22
Arick	9:45
BA	13:33
Ben M	14:56
Cal	14:25
Cannon	18:42
Carl	14:15
Carol	12:53
Chad	11:04
Chance	12:52
Christo	10:00
Cohen	12:23
Colleen	7:48
Cori	10:17
Dana	13:44
Danielle	12:30
Dozer	8:23
Dubos	10:17
Edgar	14:37
Erica	10:07
Foster	10:00
Grant	9:24
Greg	13:02
Javier	9:23
Jenn	13:57
Jesus	13:57
Joanna	12:58
Jody	10:49
John	16:30
Josh L	12:08
Jumper	7:49
Kadir	10:29
Kumagai	15:40
Kurt	13:21
Kyle	10:10
Lambo	12:18
Leddy	14:40
LJ	12:40
Loudenslager	123:10
Louisa	11:09
Matty G	12:03
McG	17:36
Morgan	16:09
Parker	12:20
Pat L	9:44
Paula	18:09
Peter L	14:20
Ray	9:34
Rhonda	9:18
Rogan	9:51
Rosa	12:53
Sara	14:36
Scott	13:00
Scuba	11:39
Shaina	13:15
Silverback	10:54
Stefan	11:10
Steve T	12:30
Tiff	9:20
TJ	10:43
Travis	12:55
Vaughan	14:56
Wenke	17:56
Wesley	12:14
Wolfe	10:45
Jackie	14:06	(modified)
Rylander	17:30	(modified)
Kerri	14:05	(modified)
Fahey	10:25	(modified)
Roberto	14:17	(modified)
Rebecca	11:45	(modified)
Rachel	13:03	(modified)
AJ	11:08	(modified)
Alex	8:51	(modified)
Brooke	????	(modified)
Socks	8:30	(modified)
Mickael	10:07	(modified)
Joy	11:50	(modified)
Kim	15:19	(modified)
Mair	14:44	(modified)
Lindsey	16:14	(modified)
Chris K	18:50	(modified)
Meyer	9:02	(modified)
Other
Becky
Caleb
O-Lift Workout		Strength Workout
Jenn		Jesus
Rylander		Danielle
Grant		TJ
Tiff		Dubos
Cori
Ray		Basic Barbell
Conrad		Mair
Colleen		Matt F
Kadir		Michael K
Shaina
AJ
Scuba
Rogan
Jumper
Ian
RJ
Ray
Kumagai
Silverback
Josh L
Dubos
Chad
Stefan
Lambo
Erica
Carol

Workout 5/19/13

Rest Day.

"We make the world, it does not make us. Believe there will be color in the sky and it will be so."
- Tyler Knott Gregson 

 

Workout 5/18/13

Silverman's Birthday Workout

General Warmup
1000 meter row 

Mobility Session/Team Stretch

Workout Specific Warmup
5 x 5 of squat snatch, up to the workout weight
pullup warmup after each set 

Workout
As many reps as possible in one minute of beaded rope double-unders.

Rest one minute.

Then, as many rounds as possible in 24 minutes of

2 squat snatches, see chart
3 muscle ups
2 power clean & jerks, see chart

Score is total double-under reps + amrap reps.

The catch is, every time you miss a lift or break up your set of muscle-ups, you owe 26 beaded double-unders before you can continue. The penalty double-under reps do not count towards your double-under total or rep count.

If you can do muscle ups, please do 10 pullups per round.

Max Snatch	Workout Weight
>240 lbs (>155 lbs)	185 lbs (125 lbs)
220 lbs - 239 lbs (135 lbs - 154 lbs)	165 lbs (115 lbs)
185 lbs - 219 lbs (110 lbs - 134 lbs)	155 lbs (100 lbs)
165 lbs - 184 lbs (100 lbs - 109 lbs)	135 lbs (85 lbs)
135 lbs - 164 lbs (90 lbs - 99 lbs)	115 lbs (75 lbs)
115 lbs - 134 lbs (80 lbs - 89 lbs)	95 lbs (65 lbs)
100 lbs - 114 lbs (70 lbs - 79 lbs)	75 lbs (55 lbs)
<99 lbs (<69 lbs)	65 lbs (40 lbs)

 

"It's not that I'm so smart, it's just that I stay with problems longer."
- Albert Einstein

Workout 5/17/13

General Warmup
550 meter run
4 x 20 pullovers 

Mobility Session/Team Stretch

Workout Specific Warmup
5 x 5 of power snatch, up to 135 lbs (95 lbs)
150 meter run after each set 

Workout
5 rounds for time of:
10 power snatches, 95 lbs (65 lbs)
15 burpees
20 lunges, total
25 situps
300 meter run

"Moderation is a fatal thing; nothing succeeds like excess."
- Oscar Wilde 

Workout 5/16/13

General Warmup
500 meter row
550 meter run 

Mobility Session/Team Stretch

Workout Specific Warmup
5 x 5 of back squat, up to workout weight
press/HSPU warmup after each set 

Workout
5 rounds for time of:
10 2-hand KB push presses
10 back squats, 135 lbs (95 lbs)
300 meter row 

The KB presses should be performed at the heaviest bells you can use and still get sets of 10.
If you can do hand stand pushups, do them instead of the presses.
If you can backsquat more than 315 lbs (215 bs) use 165 lbs (115 lbs).
If you can backsquat more than 400 lbs (260 lbs) use 205 lbs (135 lbs). 

No racks.  

"None are so empty as those who are full of themselves."
- Benjamin Whichcote

Workout 5/15/13

Shawn's Birthday Workout

General Warmup
500 meter
4 x 20 pullovers 

Mobility Session/Team Stretch

Workout Specific Warmup
5 x 5 of power cleans, up to 225 lbs (155 lbs)
muscle up practice in between each set 

Workout
For time:
1100 meter run
2 rounds of:
5 muscleups
15 power cleans, 135 lbs (95 lbs)
72 air squats

Then:
1100 meter run 

No one goes up.  Go Fast.

If you can't do muscle-ups, please do 20 pullups per round.  If you can do pistols, feel free to do 36 pistols per round instead of the air squats.

"He conquers who endures."
- Persius

Times:
Arick	26:00	[Muscle-ups]
Danielle	22:14	[Muscle-ups]
Erica	19:01	[Muscle-ups]
Grant	18:28	[Muscle-ups]
Javier	18:30	[Muscle-ups]
Jesus	23:47	[Muscle-ups]
Jody	17:57	[Muscle-ups]
Kadir	25:44	[Muscle-ups]
Kumagai	26:07	[Muscle-ups]
Kyle	21:17	[Muscle-ups]
Lance	16:16	[Muscle-ups]
Leddy	23:58	[Muscle-ups]
Lindberg	25:37	[Muscle-ups]
Pete	22:42	[Muscle-ups]
Riley	20:05	[Muscle-ups]
Rose	22;:58	[Muscle-ups]
Saafl	20:27	[Muscle-ups]
Silverman	24:43	[Muscle-ups]
Socks	16:46	[Muscle-ups]
Stacy	23:22	[Muscle-ups]
Stefan	20:06	[Muscle-ups]
Tiede	18:58	[Muscle-ups]
Tiff W	22:20	[Muscle-ups]
Wertman	19:15	[Muscle-ups]
Wiley	22:16	[Muscle-ups]
Wolfe	25:20	[Muscle-ups]
BA	21:50
Big Jon	21:40
Cari	25:28
Carl	27:19
Chad	19:50
Chance	20:35
Gillum	27:25
Joanna	25:43
Jose	25:57
Kara	????
Kurt	19:09
Lauren	27:01
MnM	20:21
Nick	25:14
Paula	28:46
Rhonda	18:06
Rosa	27:06
Rylander	24:25
Sam	22:59
Scott	19:09
Shaina	27:27
Stanimal	19:48
Vaughan	23:36
Welsh	27:03
Wenke	30:32
Nikki	21:29	(85 lbs)
Saunders	27:05	(115 lbs)
Ann	26:22	(75 lbs)
Dre	32:!3	(75 lbs)
Courtney	29:30	(65 lbs)
Marylin	27:12	(55 lbs)
Brooke	27:46	(55 lbs)
Neely	32:10	(modified)
Lindsey	22:47	(modified)
Cheryl	21:56	(modified)
McG	29:51	(modified)
Mair	25:32	(modified)
Here	19:55	(modified)
Callahan	????	(modified)
Scooter	????	(modified)
Schwartz	????	(modified)
Fran	????	(modified)
Various Team Stuff
Caleb	6:01
Christo	7:26
Dozer	5:40
Foster	5:56
Ray	7:31
Rogan	6:14
Scuba	7:43
Amaria	6:32
Cori	4:07
Jody	7:09
Lambo	5:55
Jasmine	8:22
KO	8:41
Louisa	8:36
O-Lift Workout		Team Workout
Jesus		Dozer
Danielle		Caleb
Conrad		Foste
Paula		Ray
Wiley		Rogan
Rhonda		Scuba
Cori		Brett
Colleen		Silverman
Shaina		Christo
Kadir		Jumper
Ian		KO
		Cori
Strength Workout		Carol
MnM		Louisa
Rosa		Amaria
Conrad		Jody
Basic Barbell
Fogel
Sara
Holland