Front Range CrossFit

       

The FRCF Intro Program
Interested in trying out what we do at Front Range CrossFit?  The next FRCF Skills Workout takes place at 7:00 PM on Thursday, May 31st.  If you would like to come in and try a free workout and experience what we do, please email skip@FrontRangeCrossFit.com.   

Schedule Changes
The FRCF Weight Room will be closed on Friday night, June 1st for the 6 PM O-Lift Session and for all of Saturday morning (June 2nd). 

_________________________________________________________________

Workout 5/31/12

General Warmup
550 meter run
500 meter row 

Mobility Session/Team Stretch

Workout Specific Warmup
5 x 5 of front squat, up to 225 lbs (155 lbs) 

Workout
20 minutes of:
5 C2B pullups
5 ring dips
15 air squats

"Nothing is a greater impediment to being on good terms with others than being ill at ease with yourself."
- Honore de Balzac

 

Workout 5/30/12

General Warmup
1000 meter row
30 V-ups 

Mobility Session/Team Stretch

Workout Specific Warmup
5 x 3 of power cleans, up to 225 lbs (155 lbs)
after each set do 10 jumping squats 

Workout
5 rounds for time of:
10 power cleans, 135 lbs (95 lbs)
15 wall ball shots, 20 lbs (14 lbs)

If you can power clean more than 250 lbs (165 lbs) please use 165 lbs (115 lbs).  

"Ultimately, love is self approval."
- Sondra Ray  

Times:
Alyson	12:47	[165 lbs/115 lbs]
Amaria	11:44	[165 lbs/115 lbs]
Cannon	????	[165 lbs/115 lbs]
Cho	14:05	[165 lbs/115 lbs]
Colleen	9:18	[165 lbs/115 lbs]
Erica	10:50	[165 lbs/115 lbs]
Fran	14:20	[165 lbs/115 lbs]
Hathcock	6:25	[165 lbs/115 lbs]
Jody	13:40	[165 lbs/115 lbs]
Ogar	7:44	[165 lbs/115 lbs]
Papa John	7:42	[165 lbs/115 lbs]
Petty	10:50	[165 lbs/115 lbs]
Silverman	12:35	[165 lbs/115 lbs]
Alex	9:12
BA	12:44
Balaban	9:58
Ben M	11:38
Big Jon	9:01
Bill	10:03
Brian	9:34
Bruno	9:34
Cari	14:22
Chance	10:50
Christy	12:32
Clay	12:09
Coln	8:43
Dana	9:44
Dubos	9:46
Gary	10:17
Huffine	9:47
Jenn	15:41
Jim C	11:34
Joanna	9:22
Julian	9:47
Kadir	14:00
Kahn	12:07
Kumagai	15:13
Kurt	11:45
Kyle	11:47
Lance	10:08
Louisa	7:38
Morriah	15:31
Parker	13:45
Pat	11:24
Powell	11:43
Rob	11:25
Rolo	12:52
Rose	8:59
Rylander	12:16
Scott	9:42
Shaira	15:44
Stacy	14:48
Stanimal	13:28
Steph	13:13
Tiede	9:39
Timmy	15:32
TJ	9:26
Utah	9:36
V	14:27
Vaughan	12:34
Wolfe	12:32	(115 lbs)
Welsh	13:22	(115 lbs)
Greg	17:04	(115 lbs)
Beecroft	13:55	(115 lbs)
Nikki	10:37	(75 lbs)
AJ	10:42	(75 lbs)
Amanda	13:53	(75 lbs)
Jacque	10:20	(65 lbs)
Mama John	10:09	(65 lbs)
Jane	13:13	(65 lbs)
Elina	13:22	(65 lbs)
Kerrie	14:28	(65 lbs)
Dre+1	10:29	(modified)
Jumper	8:54	(modified)
Lee	7:59	(modified)
Pete	8:40	(modified)
Becca	7:42	(modified)
JW	12:16	(modified)
Socks	7:07	(modified)
Bryce	7:47	(modified)
Mair	10:35	(modified)
Tuesday
Tiffany	17:02
O-Lift Workout		Strength Workout
TJ		Shaira
Hathcock		Kadir
Ogar		Papa John
Colleen		Silverman
Jumper		Cho
Timmy		Bryce
CoCo		Scott
Lambo		Brian
Colleen		Rose
Roberto
		Basic Barbell
Team Workout		AJ
Cori	165	Small
KO	185	Kumagai
Colleen	200	Beecroft
Caleb	265
Christo	300
Christo	300

Workout 5/29/12

General Warmup
550 meter run
20 ring rows
20 pushups
20 pullups
In that order. 

Mobility Session/Team Stretch

Workout Specific Warmup
5 x 3 of strict press, up to 165 lbs (115 lbs)
20 double-unders after each set 

Workout
3 rounds for time of:
50 double-unders
40 situps
30 squats
20 pullups, chin over
10 strict presses, 95 lbs (65 lbs)

If you can do HSPUs, please do them instead of the presses. 

"The deepest principle in human nature is the craving to be appreciated."
- William James 

Times:
AJ	18:45	[handstand pushups]
Balaban	13:03	[handstand pushups]
Beecroft	13:09	[handstand pushups]
Christo	16:01	[handstand pushups]
Colleen	8:36	[handstand pushups]
Cori	11:08	[handstand pushups]
Dana	21:34	[handstand pushups]
Dubos	17:00	[handstand pushups]
Erica	17:06	[handstand pushups]
Greg G	20:54	[handstand pushups]
Hathcock	9:35	[handstand pushups]
Huffine	11:55	[handstand pushups]
Jenn	17:10	[handstand pushups]
Jim C	19:05	[handstand pushups]
Jody	15:40	[handstand pushups]
Kumagai	17:23	[handstand pushups]
Lance	11:09	[handstand pushups]
Mini	15:06	[handstand pushups]
MnM	19:14	[handstand pushups]
Ogar	12:22	[handstand pushups]
Pat	15:43	[handstand pushups]
Pete	20:31	[handstand pushups]
Petty	12:34	[handstand pushups]
Powell	12:42	[handstand pushups]
Rylander	18:26	[handstand pushups]
Saunders	17:20	[handstand pushups]
Scott	15:59	[handstand pushups]
Scuba	15:05	[handstand pushups]
Silverman	17:38	[handstand pushups]
Small	15:15	[handstand pushups]
Stacy	17:55	[handstand pushups]
Tanya	15:51	[handstand pushups]
Utah	13:09	[handstand pushups]
Vaughan	20:21	[handstand pushups]
Andy	20:05
Bruno	15:25
Christy	21:31
Clay	18:51
Fahey	20:11
Fran	17:57
Gully	18:35
Jesus	16:55
Joanna	17:05
Julian	15:15
Kadir	19:16
Kurt	15:24
Lauren	20:04
Rolo	21:00
Stanimal	13:23
Tauer	18:08
Wolfe	15:06	(75 lbs)
BA	18:20	(75 lbs)
Carl	20:34	(75 lbs)
Brown	21:54	(75 lbs)
Rosa	19:56	(55 lbs)
Mama John	15:06	(55 lbs)
Shaira	19:54	(55 lbs)
Erin	24:10	(55 lbs)
LuLu	16:47	(55 lbs)
Baz	18:24	(65 lbs)
JT	24:32	(65 lbs)
Elina	19:59	(40 lbs)
Diane	15:03	(40 lbs)
Cheryl	14:43	(modified)
Louisa	12:27	(modified)
Neely	22:03	(modified)
Timmy	23:44	(modified)
Amanda	17:44	(modified)
KK	18:28	(modified)
Larry	16:51	(modified)
JW	18:51	(modified)
Tamela	18:51	(modified)
Becca	20:00	(modified)
Cannon	18:54	(modified)
Bryce	18:41	(modified)
Socks	16:58	(modified)
V	22:20	(modified)
Phil	23:25	(modified)
Joy	13:52	(modified)
Morriah	18:46	(modified)
Mair	17:43	(modified)
Kerrie	20:04	(modified)
Double
Utah	18:11
Skills Workout
10 minutes of:
10 KB snatches
15 ball slams
20 lunges
Rounds:
Lauren	5+20	Strength Workout
Bradley	5+10	Jenn
		Cheryl
O-Lift Workout		Lauren
Cori		Dubos
Colleen		Jim C
Kumagai
CoCo		Gymnastics
Dozer		Erica
Lee		Small
Caleb		Becky
Jumper		Colleen
Scott		Caleb
Small
Larry		Team Workout
Colleen		Lee
Becky		Dozer
Shannan		Shannan
Christo		KO
KO		Caleb
Utah		Papa John
Silverman		Lo
Papa John		Alyson
Erica		Becky
Ogar		Jumper
Hathcock		KO

Workout 5/28/12

Memorial Day Workout

3,000 reps

We have just had our 3,000th coalition casualty in the war in Afghanistan.  

Petty Officer 1st Class Ryan J. Wilson, 26, of Shasta, California, died May 20.  He was assigned to U.S. Naval Forces Central Command in Bahrain and was supporting the Afghanistan mission.

You will be working in a group of 4 today and your team will perform 3,000 reps, with only one of you working at a time.

You are here.  They are not.  Go Hard.

Exercises:
pullups
pushups
situps
squats
KB stuff
box jumps
ballslams
wall balls
toes-to-bar
muscle-ups
double-unders

"Courage charms us, because it indicates that a man loves an idea better than all things in the world, that he is thinking neither of his bed, nor his dinner, nor his money, but will venture all to put in act the invisible thought of his mind."
- Ralph Waldo Emerson 

Workout 5/27/12

Rest day.

"For every promise, there is a price to pay."
- Jim Rohn

Workout 5/26/12

General Warmup
500 meter row
550 meter run 

Mobility Session/Team Stretch

Workout Specific Warmup
5 x 3 of squat snatch, up to 165 lbs (115 lbs)
20 double-unders after each set 

Workout
5 rounds, on the 5 minute start interval of:
300 meter row
5 squat snatches, 135 lbs (95 lbs)
30 double-unders

"The easier it is to do, the harder it is to change."
- Eng's Principle 

Workout 5/25/12

General Warmup
1000 meter row
30 V-ups 

Mobility Session/Team Stretch

Workout Specific Warmup
5 x 3 of power snatches, up to 165 lbs (115 lbs)
5 ring dips after each set 

Workout
5 rounds for time of:
10 dips
10 romanian deadlifts, 135 lbs (95 lbs)
150 meter run 

"The chains of habit are generally too small to be felt until they are too strong to be broken."
- Samuel Johnson

Times:
Alex	9:56
Andy	9:36
Becky	5:34
Beecroft	9:26
Brian	9:20
Caleb	5:52
Clay	9:23
Cori	9:23
Dana	10:02
Dubosome	8:30
Erica	9:58
Gary	11:18
Greg	10:30
Hathcock	7:14
Huffine	6:55
Jesus	12:47
Jumper	5:24
Kurt	10:07
Lance	6:00
Lee	5:37
Louisa	9:55
Ogar	5:51
Papa John	6:09
Powell	8:09
Rolo	8:42
Shannan	8:00
Silverman	8:50
Utah	7:57
Wiley	7:05
Wolfe	8:05
JT	9:33	(assist bands)
Baz	12:13	(assist bands)
Jenn	7:04	(assist bands)
Mama John	7:30	(assist bands)
Nicole	6:25	(assist bands)
Rosa	8:39	(assist bands)
Shaira	8:30	(assist bands)
Rylander	9:58	(assist bands)
Kris	9:51	(assist bands)
Amanda	9:57	(assist bands)
Brown	10:43	(assist bands)
MnM	7:46	(assist bands)
Carl	10:26	(assist bands)
Boaz	11:44	(assist bands)
Christy	9:00	(assist bands)
Kerrie	10:24	(assist bands)
Daine	8:39	(assist bands)
Lewis	8:05	(modified)
Cheryl	7:11	(modified)
Julian	6:34	(modified)
KK	11:58	(modified)
Big Jon	8:10	(modified)
Socks	9:00	(modified)
Monday
Becky	4:54
Thursday
Jumper	7+1
O-Lift Workout		Strength Workout
Hathcock		Wiley
Caleb		Nicole
Lee		Dana
Ogar		Kris
Becky		Utah
Jumper		MnM
Cori		Clay
Jodi		Papa John
Chad		Andy
Silverman		Dubosome
Jumper		Brian
SFM		Big Jon

Workout 5/24/12

General Warm-up
4 x 20 pullovers 

Mobility Session/Team Stretch

Workout Specific Warm-up
 3 rounds NFT of:
10 light kettlebell snatches, each hand
10 pullups
10 kettlebell situps, light 

Workout
As many reps in 20 minutes of:
30 pullups, chin over
30 pushups
30 lunges, total

If you are awesome at pullups, and will be doing more than 100 pullups total in this workout, please cut the number of pullups in half and do strict pullups.  So 15 strict pullups per round.

"Not the maker of plans and promises, but rather the one who offers faithful service in small matters.  This is the person who is most likely to achieve what is good and lasting."
- Johann Wolfgang von Goethe 

Rounds:
AJ	3+30	[strict pullups]
Amaria	5+7	[strict pullups]
Brown	3+5	[strict pullups]
Bryce	4+17	[strict pullups]
Colleen	5+22	[strict pullups]
Dana	4+9	[strict pullups]
Erica	5+11	[strict pullups]
Frank	5+45	[strict pullups]
Gully	4+25	[strict pullups]
Huffine	4+68	[strict pullups]
Lambo	4+35	[strict pullups]
Nick	5+9	[strict pullups]
Okuna	5+6	[strict pullups]
Papa John	8	[strict pullups]
Parker	4+27	[strict pullups]
Rose	5+37	[strict pullups]
Scott	6+5	[strict pullups]
Scuba	4+26	[strict pullups]
Shannan	4+33	[strict pullups]
TJ	6+5	[strict pullups]
Vaughan	5+3	[strict pullups]
Alex	4+1
Andy	3+21
Bartik	4
Becky	6+5
Ben	4+2
Billy	3+68
Cannon	3+42
Chance	5+6
Fahey	4
Fran	3+9
Greg	3+41
Hiram	3+41
Jenn	4+25
Joanna	2+15
Jody	3+72
Julian	4+1
Kumagai	3+35
Lauren	2+60
Lewis	3+28
Lo	4+14
Morriah	2+78
Parks	4+13
Phillip	2+50
Rylander	3+11
Small	4+22
Stacy	3+22
Stanimal	4+9
Wiley	3+78
Cheryl	4+40	(modiified)
KK	3+24	(modiified)
Lindsey	4	(modiified)
Kris	4+10	(modiified)
Socks	4+14	(modiified)
KO	4+24	(modiified)
JW	2+49	(modiified)
Jesse W	NFT	(modiified)
LuLu	3+45	(modiified)
Tiffany	3+46	(modiified)
Kyle	NFT	(modiified)
Kerrie	3+86	(modiified)
Neely	3+32	(modiified)
Skills Workout
10 minutes of:
10 push jerks
20 lunges
30 jumps
Rounds:
Erin H	5+2
Lauren	6+3
Sandvig	4+3
Kellogg	5+30
O-Lift Workout		Strength Workout
CoCo		Jenn
Kumagai		Cheryl
Shannan		Dana
Scott		Frank
KO		Colleen
Papa John		Becky
TJ		Lewis
Bryce		TJ
Kyle		Socks
Scuba
Lambo
Erica
Colleen

Workout 5/23/12

General Warmup
550 meter run 

Mobility Session/Team Stretch

Workout Specific Warmup
3 rounds NFT of:
10 ring rows
15 pullovers
20 partner wallballs, 20 lbs (14 lbs)

Workout
3 rounds for time of:
400 meter run
12 toes-to-bar
21 wall ball shots, 20 lbs (14 lbs)

If you can do muscle-ups, please do 3 or 4 muscle-ups instead of the toes-to-bars.  If you can go straight through, do four.  If you are doing singles, do three.

"Silent gratitude isn't much use to anyone."
- G.B. Stern

Times:
Alex	13:40	[muscle-ups]
Amaria	17:09	[muscle-ups]
Caleb	8:18	[muscle-ups]
Cho	11:11	[muscle-ups]
Colleen	11:13	[muscle-ups]
Cori	11:18	[muscle-ups]
Dan	10:43	[muscle-ups]
Dubos	9:11	[muscle-ups]
Hathcock	8:09	[muscle-ups]
Huffine	8:49	[muscle-ups]
Jumper	9:30	[muscle-ups]
KO	13:35	[muscle-ups]
Kumagai	16:03	[muscle-ups]
Lambo	15:07	[muscle-ups]
Lee	7:51	[muscle-ups]
Mark	11:54	[muscle-ups]
Pat	10:10	[muscle-ups]
Petty	9:15	[muscle-ups]
Utah	12:10	[muscle-ups]
Bartik	10:05	[bar muscle-ups]
Bruno	12:12	[bar muscle-ups]
Chance	10:35	[bar muscle-ups]
Jody	14:03	[bar muscle-ups]
Roberto	12:28	[bar muscle-ups]
Rylander	14:39	[bar muscle-ups]
TJ	10:38	[bar muscle-ups]
Wolfe	12:59	[bar muscle-ups]
AJ	12:45
Ann	14:47
Bartik	12:01
Beecroft	11:02
Ben	13:46
Big Jon	9:34
Billy	10:52
Blyde	16:43
Brandon	10:01
Brian	9:54
Bryce	12:06
Erica	10:08
Fahey	12:05
Gary	12:20
Greg	19:07
Jane	12:48
Jennifer	16:25
Joanna	13:28
Jodi	13:07
Julian	11:12
Kahn	11:59
Kris	17:33
Lacy	10:13
Louisa	9:54
Roberto	13:05
Scott	12:16
SFM	13:51
Shaira	15:06
Stacy	13:39
Stanimal	11:17
Wenke	15:55
Wiley	12:05
Kurt	13:06	(modified)
Baz	15:41	(modified)
Kerri	13:39	(modified)
Dre+1	15:01	(modified)
Jacque	16:24	(modified)
Tauer	16:04	(modified)
Margaret	12:35	(modified)
Rosa	12:43	(modified)
Kadir	12:13	(modified)
Vaughan	11:39	(modified)
Tanya	11:51	(modified)
Double
Colleen	15:23
Jumper	13:29
O-Lift Workout		Strength Workout
Wiley		Kerri
TJ		Wolfe
Colleen		Utah
Lee
Caleb		Basic Barbell
Cori		Beecroft
Shaira		Stanimal
Hathcock		Small
Jumper
CoCo		Team Workout
Dozer		Caleb
Colleen		Lee
Jumper		Colleen
Silverman		Dozer
Bryce		Christo
Utah		Jumper
Cho
Dubos
Louisa
Erica

Workout 5/22/12

General Warmup
1000 meter row 

Mobility/Team Stretch

Workout Specific Warmup
3 rounds, NFT of:
10 toes-to-bar
10 kettlebell swings, light
10 stick jumps 

Workout
For time:
1000 meter row
80 air squats
60 stick jumps, 12" stick
40 kettlebell swings, 24 kg (16 kg)
20 toes-to-bar
10 squat cleans, see chart

Max Clean	Workout weight
>265 lbs (>165 lbs)	225 lbs (155 lbs)
220 lbs - 264 lbs (145 lbs - 164 lbs)	205 lbs (135 lbs)
200 lbs - 219 lbs (135 lbs - 144 lbs)	185 lbs (125 lbs)
185 lbs - 199 lbs (125 lbs - 134 lbs)	165 lbs (110 lbs)
175 lbs - 184 lbs (115 lbs - 124 lbs)	155 lbs (105 lbs)
165 lbs - 174 lbs (105 lbs - 114 lbs)	135 lbs (95 lbs)
135 lbs - 164 lbs (90 lbs - 104 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)

 "The man who cannot believe in himself cannot believe in anything else."
- Roy L. Smith

Times:
AJ	17:54
Alex	14:43
Alyson	15:14
Andy	22:35
Ann	18:04
BA	17:27
Baird	16:59
Balaban	14:34
Beecroft	15:30
Berj	20:34
Big Jon	15:05
Bill	15:50
Brown	19:35
Bruno	16:15
Bryce	17:13
Cannon	20:41
Carl	16:40
Chad	20:18
Cho	19:55
Christy	19:30
Colleen	14:35
Dana	19:30
David	18:45
Diane	17:02
Dubos	16:24
Erica	14:12
Fahey	18:35
Fran	19:30
Geoff	11:27
Greg	22:05
Gullick	16:10
Hiram	13:43
Huffine	18:05
Jenn	20:01
Jesus	19:32
Jim	18:19
Joe	15:14
Julian	18:48
JW	19:15
Kerrie	19:!2
Kinzer	15:40
Kris	16:46
Kumagai	17:37
Kurt	17:31
Larry	20:23
Lauren	16:17
Louisa	15:12
LuLu	16:45
Margaret	14:28
Matty G	16:05
Molly	13:58
Morriah	17:16
Nicole	18:50
Okuna	14:22
Papa John	15:12
Parker	18:51
Parks	17:30
Pat	19:02
Petty	16:30
Powell	15:47
Robb	14:59
Roberto	19:36
Rosa	17:38
Rylander	20:15
Scott	17:56
Shaira	20:40
Stacy	17:34
Stanimal	16:43
Tanya	20:23
Tao	22:52
Tiede	18:10
Utah	21:28
Vaughan	23:04
Wesley	18:40
Wiley	16:16
York	17:05
KK	17:49	(modified)
Lewis	13:28	(modified)
Cheryl	16:14	(modified)
Dre	18:01	(modified)
Paul	15:23	(modified)
Jodi	17:23	(modified)
Kadir	16:24	(modified)
Silverman	NFT	(modified)
Kat +1	14:05	(modified)
Becca	13:05	(modified)
Socks	21:42	(modified)
Jesse W	????	(modified)
Neely	21:30	(modified)
O-Lift Workout		Team Workout
Rylander		Jumper
Jenn		Colleen
Geoff		Cori
CoCo		Lee
Small		Caleb
Utah		Becky
Erica		Dozer
Kumagai		Lambo
Aladeen		Lo
Jumper		Shannan
Colleen		KO
Lee		Scuba
Caleb		Christo
Becky
Dozer		Strength Workout
Lambo		Dubos
Louisa		Silverman
Shannan		Kadir
KO		Balaban
Scuba		Cho
Christo		Bryce
Papa John		Kris
Vaughan		Tiede
Big Jon		Shaira
Andy